Advanced Group Weekly Overview

Monday-(A) 3 Position Pause Snatch- Work to the limitations of your movement (B) Individually for time-4 Rounds 4 Snatch @ 80% 1RM, 10 Weighted Abmat Sit Ups 24/16kg  (C) M/E SGD in 15mins

Tuesday-(A) M/E Floor Press & M/E Weighted Pullup  (B) 3 Best sets Strict Ring Dips & Strict Pullups (C) Individually for time 4 Rounds 4 Push Press @ 80% 1RM, 5/4 Bar Muscle Up

Wednesday-(A) M/E Back Squat (B) Individually for time-3 Rounds-6 Front Squats@80% 1RM from Racks, 12 Weighted Step Ups@32kg 20/12", 24 RKB Swings 32/24kg 

Thursday-(A) 1 Jerk Balance + 1 Jerk Dip + 1 Split Jerk-Work to the limitations of your movement (B) Individually for time-Rope Climbs, Box Jumps TBA  (C) M/E Split Jerk 

Friday-(A) Team WOD-Farmers Carries, Axle Cleans, Atlas Stone Carries

Saturday 8am  Beginner/Intermediate Mystery WOD

Saturday 9am  Advanced Catch Up. Catch the missed session from your scheduled Rest Day

Saturday 11am  Open Box

Sunday 11am-Swim 2.5km, Row 5km or Run 10km