SWOD
Snatch
5-3-1
————–
METCON
AMRAP 10
2,4,6,8…..

American Swing 32/24
C2B Pull Up

SWOD
1. E2M x 5 (Superset)
4 Bench Press
2 Deadlift
*Build to 90%

2. 21-15-9
GHD Sit Up
Evil Wheel
—————
METCON
EMOM until Failure

6 Front Squat + 6 Hang Clean + 6 Shoulder to OH

Rx – 70/45, Sc – 60/40 or 40/30

SWOD
Overhead Squat
5-3-1
————–
METCON
4RFT

21 Wall Ball
12 DB Snatch 22.5/15

SWOD
1. BB Front Rack Lunge
3×10

2. 6 Rounds
20s Ball Slam : 10s Rest
20s Plank : 10s Rest
—————–
METCON
NZ Nationals Qualifier 5 & 6

a) 2min
Work to 1RM Clean & Jerk
b) 9min
5m HS Walk
30 Double Under
5m HS Walk
5 Ring Muscle Up
c) 4min
Work to 1RM Clean & Jerk

WOD
Teams of 2

7RFT

200m Run – Together
20 AbMat Sit Up
50/40 Cal Bike
40 American Swing 32/24
30 HSPU
20 Pull Up

SWOD
8-6-4-2 Superset
Back Squat
Front Squat
—————
METCON
15-10-5

Clean & Jerk 60/45
KB Goblet Squat + Curl 24/16
100 Double Under

SWOD
1. Bench Press
3×3

2. Weighted Ring Dip
3×3

3. 3 Rounds
10 MB GHD Sit Up
10 MB Russian Twist
—————-
METCON
12-9-6-3

Overhead Squat 60/45
Bar Muscle Up
200m Run

SWOD
E2M x 5
3 Position Snatch
—————
METCON
3 Rounds
1min of each – Max Reps

1. Row (Cals)
2. Push Up
3. American Swing 32/24
4. Box Jump Over 24″/20″
5. Rest

SWOD
a) Clean & Jerk
3×3

b) Front Squat
3×3
—————-
METCON
4RFT

15 Deadlift (Increase weight per round)
15 Wall Ball

*1- 60/45, 2- 85/60, 3- 102/75, 4- 125/85

SWOD
E2M x 4
5 Strict Press + 3 Push Press + 1 Push Jerk
—————
METCON
10 RFT

200m Run
10 Pull Up
5 Ring Dip