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Rest Day Monday 27th April there will only be 2 sessions 9.30am & 4pm 
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A. 3 Rounds Thrusters (20/15kg) HS practise B. 5RM Bench Press C. Neutral Grip Dumbbell Press 3 x ME AHAP D. 8min AMRAP 5 x Touch & Go Power Snatch (60/40kg) 10 x Box Jumps (24/20)  A. 7min AMRAP 100m Run 3 x Ring Rows 100m Run 6 x Ring Rows 100m Run 9 x Ring Rows increasing ring rows by 3 B. Back Squat 4 x 2 @ 95% C. 7min EMOM 1 x Power Snatch 1 x Hang Snatch 1 x OHS AHAP D. 12,9,6 Squat Clean (75/45kg) MUP  A. 3 Rounds of 30 x Double Unders 12 x Kipping HSPU B. Back Squat 5 x 3 @85% C. Power Position Snatch 7 x 1 @90% of Previous PPSnatch D. 25,20,15,10,5 KB Swings (32/24kg) Burpees to a 6in Target A. 7min AMRAP 5/3 Unbroken MUPS (5 x C2B Pull Ups) 20 x OH Walking Lunges (20/15kg) B. Back Squat 6 x 4 @75% Strict Press 5 RM C. 8min AMPRAP 40 x Double Unders 30 x Wall Balls (10/6kg) 20 x Cal Row  In Pairs Complete WOD 1 50,40,30,20 of Box Jumps (24/20in) KB Swings (24/16kg) Burpees WOD 2 13min AMRAP 5 x Power Cleans (75/45kg) 10 x Deadlifts (75/45kg) 200m Run WOD 3 100 x Pull Ups 100 x V Ups  |
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