Warm up - Coaches choice A) Seated strict press 5 x 3 A1) EMOM 0 - 5 : 3 x Push press 5 - 10 : 3 x Split jerk B) Hang snatch 1 2 3 4....... Press ups 2 4 6 8..... Continue in that pattern 12 minutes

Warm up - Coaches choice A) OH Squat 5 x 5 B) 5 x Max Pull ups (Strict) C) 75 x Air squats 50 x KB Swings 24/16 40 x Goblet squats 24/16 30 x Burpees

Warm up - Coaches choice A) Floor Press 5 x 3 B) 400m best effort run C) 5 rounds for time 400m run 8 x Squat cleans 60kg/45kg

Warm up - Coaches choice A) 1 rep max deadlift A1) Working at 95% - Complete 5 sets of 1 B) 27 - 21 - 15 - 9 Toes to bar HSPU Box Jumps

IN teams of 3 or 4 athletes: YGIG of: 40 x Rounds (extended Holleyman) 5 x Wall balls 9/5kg 3 x HSPU 1 x Power Clean 100/60/kg Change over when waiting athletes have completed 25 x Double Unders ** Power clean weight to be scales where necessary *** HSPU can be scaled to decline pushups/pike pushups

Tekkers Beginners - Muscle Snatch Advanced - build a heavy muscle snatch WOD - Tabata this: Calorie Row Muscle Snatch 40/30kg ** KB Swing 24/16 Box Jumps 30/24" Wall Balls 9/5kg * add reps and calories for total rep score ** Muscle Snatch can be changed to Plate Ground to Overhead 20/15kg if required

Tekkers - Beginners Clean and Jerk Tekkers - Advanced Build a quality complex of: 1+2+2 of: Power clean Push press and Split Jerk WOD (performance) - for time 600m Row Buy in 12 x Rounds of: 1+2+2 of: Power clean, Push Press, Split Jerk (80/60kg) 5 x Burpee Chest to bar Pullups 5 x Toes to Bar WOD (Fitness) - For time 600m Row Buy in 12 x Rounds of: 1 x Power Clean and Jerk (60/40kg) 5 x Burpees 5 x Ring Rows 10 x Situps

Strength Thrusters 10-10-10-10 For max load WOD - Performance for time 15 x HSPU 30 x Burpees 50 x Double Unders 12 x HSPU 24 x Burpees 50 x Double Unders 9 x HSPU 18 x Burpees 50 x Double Unders 6 x HSPU 12 x Burpees 50 x Double Unders 3 x HSPU 6 x Burpees 50 x Double Unders ** If you have a weighted vest wear it WOD - Fitness - for time: Buy in of: 40m bear crawl Then 4 rounds of: 4 x Wall Walks 22 x Burpees 100 x Single unders Then: Buy out 40m Bear crawl

Strength Deadlift 5 x 75% 3 x 85% 1+ 95% WOD for time 6 x Rounds of Cindy 400m Run 5 x Rounds of Cindy 400m Run 4 x Rounds of Cindy 400m Run 3 x Rounds of Cindy 400m Run 2 x Round of cindy **CIndy is 5 x Pullups 10 x Pressups 15 x Squats

Tekkers Hang Power Cleans WOD in Partners - For time You Go I Go 60 x Hang Power Clean and Push Press 60/40kg Then 50 x Syncronised Burpees You Go I Go 40 x Hang Power Clean and Push Press Then 50 x Synchronised Air Squats You Go I Go 20 x Hang Power Clean and Push Press Then 50 x Syncronised Situps ** You can split the Hang Power cleans up how you like - for example, one athlete can do 5 x reps, and the second do 2 x. There is no rule on how they are split up.