WOD Monday 21st, September

Movement activation

Big clean complex


High Hang Clean + Hang Clean + Clean + Push Press

High Hang Clean + Hang Clean + Clean + Push Jerk

High Hang Clean + Hang Clean + Clean + Split Jerk

One set consists of all 12 reps

Then

6 Sets for Max Load


Then

3 rounds for time

400m run

10 G2O 60/40

10 burpees over the bar

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WOD Friday 15th January

Wod 1 AMRAP (with a Partner) in 10 minutes 7 Burpees 6/4 calorie Assault Air bike 3 Right-Arm Dumbbell Hang Clean-and-Jerks 22.5/15 3 Left-Arm Dumbbell Hang Clean-and-Jerks 22.5/15 Switch afte

WOD Wednesday 13th January

3 Rounds for Time: 10 Dumbbell Snatches, Left 22.5/15 10 Dumbbell Overhead Lunges, Left 22.5/15 10 Dumbbell Snatches, Right 22.5/15 10 Dumbbell Overhead Lunges, Right 22.5/15 10 Dumbbell Power Cleans,

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