Monday-(A) M/E Hang Snatch (B) Individually complete-3 Rounds 6 OHS@75%1RM, Max L-Sit Pullups (C) Individually for max reps-3 Rounds 1min Max Power Snatch 43/30kg, 1min Recovery, 1min OHS 43/30kg, 1min Recovery
Tuesday-(A) M/E Bench Press with Chains & KB's (B) Individually complete-3 Best Sets Max Strict M/U & Strict HSPU (C) "The Row Intervals" Max Reps Row 1min on 30 off 300/250m
Wednesday-(A) 1 High Hang Clean + 1 Hang Clean & Push Jerk + 1 Push Press-Work to the limitations of your movement & Max Weighted Ring Row (B) Individually for time-6 Push Press@75%1RM, Max Ring Rows (C) M/E Hang Clean
Thursday-(A) M/E Front Squat with Chains & KB's & Max Weighted KTE (B) Individually complete-3 Rounds 6 Back Squats@75%1RM, Max KTE (C) Individually for time-3 Rounds Run 800m with weighted vest or Sandbag with a 1:0.5 work/recovery
Friday-(A) Log G2S2O & Viper Press Technique (B) In teams of 3 for max reps-3 Rounds 1min Viper Press, 1min Axle Bar Deadlifts, 1min Stone2Shoulder, 1min Stone Squats (C) M/E Log G2S2O
Saturday-8am Strongman WOD
Saturday-11am Open Box
Sunday 11am-Swim 2.5km, Row 5km or Run 10km
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