Warmup Mobility Burgner Warmup for Snatch Strength 15 mins to build Heavy 1 x RM Hang Power Snatch WOD - EMOM 18 Mins 50/30kg bar 1st Min...

Warmup Mobility Shoulder mobility/Calves and Hamstrings Tekkers Muscle Up Transition Strength/Skill EMOM 6mins 5 x Muscle Ups/Scaled MU...

Warmup Mobility Squat Therapy/Bar Rolling Strength 10 mins to establish a quality heavy Squat Clean Thruster WOD 2,4,6,8,10,8,6,4,2 Reps...

Warmup Mobility Hip Flexors/Hamstrings/shoulders Tekkers HSPU/Pistols WOD for Time 30 x Deficit HSPU 4inches 20 x Pistols Alternating Leg...

Rest, Mobilise and eat well to recover. Catch up if you need to with any WODs you have missed in the week. Some Athletes will be doing...

Warmup/Mobility Coaches Choice Tekkers Deadlift - Spend 10 mins building to the WOD working weight Hero WOD "McGhee" AMRAP in 30 mins of:...

Warmup Mobility 400m Run 10 x Inch Worms 10 x Broad Jumps 50 x Butt Kickers WOD 1 10 Mins on Sled to find heaviest 10m push 10 Mins on...

Warmup/Mobility Shoulder mobility 3 x Ring dips holds 10 sec 90 second Squat Sitting 20 x Air Squats 10 x Pullups/banded Tekkers...

Strength Front Squat 1-1-1-1-1-1-1-1 WOD In teams of 2: Buy In (Athlete 1) 350m Row Then YGIG (You Go I Go) 60 x Front Squats 50/30kg 60...

Strength STOH 8-8-8 WOD AMRAP in 3 Mins 7 x STOH 50/30kg 7 x Toes To Bar Then 400m Run after 3 mins completed Rest 90secs after last...