For the next four weeks we will be placing a bigger priority on strength work here is a break down on how each day will look.. 

Monday –  Front Squats and Cleans 
Tuesday – Bench press, Pull up and dips and a short metcon
Wednesday – Longer conditioning / Intervals 
Thursday – Snatch + Back squats 
Friday – Push Press, Handstand push ups, Handstand walking and legless rope climbs + short metcon
Saturday – Team WOD / Weight lifting class.

The best way to get the most out of this is show up on time, listen to your coaches, be consistent, work hard, always focus on movement quality before adding weight or moving on to a harder progression and have fun.


Front squat 3-3-3-3-3 (first rep 3 second pause in the bottom)
(3 high box jumps between each set)

Power clean 10 minutes to build to a heavy single 

EMOM x 10 
3 Touch & go Power cleans @ 80% of todays heavy single 

Bulgarian split squats 3×10


Bench Press 10-8-6-4-2-2-2

EMOM x 10 
Odd 5-10 Strict pull ups
Even 5-10 Dips

7 minute AMRAP 
50 Double unders 
15 Burpees 


Every 9 minutes x3
500/400m row 
400m run
30/20 calorie bike 
(each round has a 6 minute time cap)


EMOM x 10 
3 Position snatch

Snatch high pull 5×3

Back squat 5×5


Push press 5-5-5-3-3-3

EMOM x 12
Min 1 – 5-10 strict handstand Push ups 
Min 2 – 10m Handstand walk 
Min 3 – 1 legless rope climb   


Skill practice toes to bar 

20 rounds for time 
In teams of 2
5 Burpees 
7 Box jumps 24/20
9 Wallballs 9/6kg
You go – I go 
each athlete completes a full round
(20 minute time cap)