Strenght:

In teams of three using a human rack;

1 x Snatch Balance,

3 x OHD Squats.

5 Rounds for load.

Metcon:

21-15-9

KB Thrusters

Pull Ups

5 RFT

9 OHD Squat 42.5/30 kg

15 Box Jump Overs 24/16″

21 KB Swing 24/16kg

Run 400m

15 OHD Squats 42.5/30

21 Abmat Sit Ups

Post time to btwb.

15 Min to achieve

3 rep max OHD Squat

5 rounds for time:

10 Thrusters – with 3 rep max OHD load

15 Toes 2 Bar

Post time and load to btw.

Team Squat WOD:

50 Back Squat Each

40 Front Squat Each

30 OHD Squat Each

Team members hold the bar for all swap outs and weight changes. 10 burpee penalty if the bar touches the ground after the start of the WOD.

Bar jogging.

20 Hang clean, 15 push jerk, 10 back squat, 5 OHD squat.

5 rounds- every time the bar touches the ground do 5 burpees.

Partner assisted WOD

50 back squat 50/35
40 push press 50/35
30 OHD squats 50/35

Every time the bar is put down 6 x 5 meter shuttles are done and partner takes up the bar.

Post time everywhere.

15 O’HD Squat 40/30 kg
800 m run
25 weighted sit up 15/10 kg

Try taking your weights for a run as well!

Post time to comments.

Starting with one overhead squat in the first minute then two in the second minute, three in the third until you can no longer keep up. 40 kg boys 30 kg girls.

Bar can rest at rack or goto ground.

Once completed using the same method go straight into metcon with push up – sit up – squats.

18 Sumo Deadlift Highpull 30/20
12 Toes 2 Bar
9 OHD Squat 30/20