Bench Press 5X5@80%
(Rest 3minutes between sets)

Movement Focus:
STOH (shoulder to overhead)
Work on creating a solid rack position, keeping elbows high and the bar on the shoulders.
Next, focus on the overhead position, keeping the bar close when moving from shoulders to overhead.

Keep a solid hollow body position on the rig, active shoulders and no kicking of the legs or arching of the neck to get the chin over the bar.

For quality not speed!
Strict Pull-Ups

Pick a weight that you can go unbroken on the STOH but if you misjudge this break you reps before your technique! Keep the pull-ups slow and controlled breaking when needed.

3 Rounds
12 V-Ups
30 Sit-Ups


Movement Focus:
Warm up with Double Under + Rowing Drills

1 – 20/15 Calorie Assault Bike or Row
2 – 40 DUs + 10 burpees
3 – Rest

The same as when you would scale a weight on a workout scale the calories and reps if needed!


Movement Focus:
Hang Power Snatch
Concentrate on the shoulders being over the toes in the Hang position, squeezing your shoulders back and the chest up. This will provide you with a good start position for a powerful pull.
In your catch position, focus on landing firmly underneath bar in a partial squat, rather than dipping underneath the bar. This will help you create a solid catch.

Empty bar snatch warm up
3 Rounds- All from hang
5 Snatch high pulls (keep elbows high, don’t lean back)
5 Muscle Snatch (keeping the bar close, high elbows)
5 Power Snatch
5 Deep Power Snatch

6X3 Hang Power Snatch@75/80% of Power Snatch from the floor
(Rest 2minutes between sets)

Back Squat 4X3@80/85%
(Rest 3minutes between sets)

Finish with:

50 OH Step Out Lunges for time 42.5/30kg


Movement Focus:
Work on creating a solid rack position, keeping elbows high and the bar on the shoulders in the squat phase of the movement. Once we have grasped the above, begin to focus on driving up through the heels from the squat, pushing the bar overhead and then, bringing the bar down with the intention of the elbows returning to the front rack position, bar sitting on the shoulders. In A.2 with such high reps, the workout needs to ensure safe and effective movement.

Empty bar thruster warm up
3 Rounds
5 Power Cleans
5 Front Squats
5 Push Press
5 Thrusters

A.1 With a 15minute running clock work up to a 3 rep max for the day Thruster from the floor

In Pairs
100 Thrusters@50/35kg
(Rest 2minutes)
50 Synchronised Burpees
(Rest 2minutes)
100 Thrusters@50/35kg
(Rest 2minutes)
50 Synchronised Burpees

Both choose a weight that you can fluently move 10 unbroken reps. Try to set a pace on the burpees so that you can keep moving!


1. Banded March 5:00

2. 2 sets of each performed as a superset
10 Good Mornings
L-Sit Max Effort Hold

3. For Time:
Clock stops when you reach 50 reps of OHS
RX 10 Air Squats 10 Push-ups AMRAP OHS 115/85
RX+ 10 ALT Pistols 10 HSPU’s AMRAP OHS 115/85


1. 2 Rounds/Score is slowest round/5:00 rest between rounds
2,000m ski or row
800m run
20 TTB

2. Use the duration of class to make-up a WOD/Mobility/Accessory Work Athlete’s Choice