Week 17: 24 - 28 April

Monday, 24 April

Strength
a) Hang Snatch 1-1-1-1-1
b) Ring Dip 5 x 6+ Hang Snatch – work up to a heavy single focusing on form – full snatch if you’re physically able, otherwise sub Hang Power Snatch.

WOD: AMRAP in 17 minutes
75 Calorie Row
75 Wallballs @20/14
25 Hang Power Cleans 135/95
25 Handstand Pushups

Core Cashout 1/2 Tabata Mash-Up V-Ups Plank Hold


Tuesday, 25 April

Strength
Push Press 3 x 5

More Strength!
a) Behind the Neck Snatch Grip Push Press 5 x 10
b) Chin Up 5 x 6+

WOD: For time 30-20-10
Dumbbell Thrusters @30/20
Toes-to-Bar


Wednesday, 26 April

WOD: 16 minute AMRAP 
200m Run
6 Ground-to-Overhead @135/95
12 Box Jumps @24/20  


Thursday, 27 April

Strength
Deadlift 5-5-5+
 
More Strength!
a) Straight Leg Deadlift 5 x 10
b) Pistols 5 x 12
 
WOD: AMRAP in 15 minutes
1 Muscle Up - sub 2x burpee C2B pullup
3 Squat Cleans 155/105
10 Burpee Box Jumps 24/20
 
Friday, 28 April

WOD: 'TARNAC' Four Rounds For Time

40 Pushups
40 Box Jumps @24/20
40 Situps
40 Pullups