A:
Every 75sec. for 15min do:
1 Power Snatch + 2 Overhead Squats

B:
9-6-3 reps for time of:
Snatches (heavy)
Burpee Box Jump-Overs (high box)

Level 1: 30-42.5/20-30kg
Level 2: 60/42.5kg
Level 3: 80/60kg

BOOTCAMP

1: Ski, Row, Assault Bike or Bike
2: AMRAP:
40 Single Unders / 20 Double Unders
10 Double DB Deadlifts
5 Burpee
3: Ski, Row, Assault Bike or Bike
4: AMRAP:
10 Sit-ups
10sec. Tuck Hold
20sec. Squat Hold

Focus on device:
40sec. MODERATE
10sec. MODERATE-FAST
10sec. FAST

OLYMPIC WEIGHTLIFTING

A:
EMOM for 6min do:
2 Power Snatch + 1 OHS 
EMOM for 6min do:
1 Power Snatch + 1 Hang Power Snatch + 1 OHS 
EMOM for 6min do:
1 Power Snatch + 1 OHS

B:
Every 20 sec. for 4 min 
1 Power Snatch

A:
5-5-5-5-5 Clean Grip Deadlifts
30-45sec. of Handstand Walk Practise
Start a new round of both exercises every 3min.

B:
3 Rounds for time of:
10 Deadlifts 
10 Pull-Ups (Sc. Ring Row)
8 Power Clean 
8 C2B Pull-ups (Sc. Banded Pull-ups)
6 S2OH
6 Bar Mu (Sc. max effort Pull-Ups)
400m Run 

Time Cap: 20 min.

Level 1: 30-42.5/20-30kg
Level 2: 55/37.5kg
Level 3: 70/50kg

ENDURANCE

2 rounds of:
Row 1000m
50m heavy Farmer Carry
Assault Bike 60cals
40m Lunges
Row 1000m
30 Box Step Overs
Assault Bike 60cals
20 DB Shoulder Presses

Target: STEADY PACE & you should be able to talk 

MONDAY
STRENGTH: Clean Grip Deadlift / WOD: Rounds for Time à 10 - 8 - 6 reps

TUESDAY
STRENGTH: Snatch / WOD: For Time with Snatch

WEDNESDAY
STRENGTH: Front Rack Reverse Lunges / WOD: Alternating endurance and strength

THURSDAY
STRENGTH: DB Bench Press / WOD: Rounds with On/Off 

FRIDAY
SUPRISE WOD

SATURDAY
STRENGTH: WOD: A tough training with Elizabeth