13-Jun WOD

WU:
1.5 Run
3 Rounds of -
10x Squat
10x PU
10x Back Raise
10x 2F Glute Act.
10x Flying Dog
HFS

Stretch

12-Jun ECB Oly

WU:
3 Rounds of -
10x Band Shoulder Dislocates
10x Band OHS
HFS

Stretch

Snatch 6x2 (30kg-35kg-40kg-45kg-45kg-47kg)

Clean Jump & Shrug 3x5 (50kg)

Clean & Jerk 6x2 (45kg-50kg-55kg-60kg-65kg-70kg)

Snatch Pulls 3x3 (70kg) 3x3 (80kg)

Lat Pull Down 4x8 (50kg)

Standing Press 4x8 (40kg)

Stretch

11-Jun ECB Oly

WU:

1K Row
3 Rounds of -
10x Squat
10x Scap PU
10x Back Raise
10x 2F Glute Act.
HFS

Stretch

SWOD:
Bench Press
Power 3x5 (85kg)
Wide 3x5 (75kg)
Narrow 3x5 (62.5kg)

Barbell Row 4x6 (62.5kg)
DB Row 3x6 (30kg)

Seated BC 3x6/6 (20kg)
Seated HC 3x6/6 (17.5kg)
RC 3x6 (20kg)

3 Rounds of -
10x 20kg Drag Curls
10x Dips

Stretch

10-Jun ECB Oly

WU:
Band Work

Snatch Skills Drills (Barbell)

Snatch 6x2 (35kg-40kg-40kg-40kg-40kg-41kg)

Split Jerk 6x3 (50kg-55kg-60kg-65kg-68kg-70kg)

Box Squat 5x5 (100kg)

Clean Shrugs 3x3 (100kg) 2x3 (110kg)   Stretch

7-Jun ECB Oly

WU:

3 Rounds of -
10x Band Shoulder Dislocates
10x Band OHS
HFS

Snatch 6x3 (35kg-40kg-40kg-40kg-40kg-42kg)

Hang Clean Shrugs 3x5 (40kg)

Clean & Jerk 6x2 (45kg-50kg-55kg-60kg-65kg-67kg)

Squat 5x5 (100kg)

Stretch

6-Jun WOD

WU:
1.1k Run
3 Rounds of -
10x Squat 15kg DB
10x DB Swing - Right 15kg
10x DB Swing - Left 15kg
10x PU
10x Back Raise

Stretch

SWOD:
SLDL 3x5/5 (10kg)

TYI 3x5/5/5 (3kg)

WOD:
400m Run
45sec Rest
400m Run

45sec Rest
400m Run

45sec Rest
400m Run
45sec Rest
400m Run
Time: 11'55

CORE:
3x10 Myotatic Crunch
10x10sec Cat Vomit

Stretch

5-Jun ECB Oly

WU:
3 Rounds of -
10x Band Shoulder Dislocates
10x Band OHS
HFS

Stretch

Snatch 6x2 (30kg-35kg-40kg-45kg-45kg-47kg)

Clean Jump & Shrug 3x5 (50kg)

Clean & Jerk 6x2 (45kg-50kg-55kg-60kg-65kg-70kg)

Snatch Pulls 3x3 (70kg) 3x3 (80kg)

Lat Pull Down 4x8 (50kg)

Standing Press 4x8 (40kg)

Stretch

4-Jun WOD

WU:
1K Row
3 Rounds of -
10x Squat
10x Scap PU
10x Back Raise
10x 2F Glute Act.
HFS

Stretch

SWOD:
Bench Press
Power 3x5 (80kg)
Wide 3x5 (70kg)
Narrow 3x5 (60kg)

Barbell Row 4x6 (60kg)
DB Row 3x6 (30kg)

Seated BC 3x6/6 (17.5kg)
Seated HC 3x6/6 (12.5kg)

Squat 3x5 (80kg)

3 Rounds of -
10x 20kg Drag Curls
10x Dips

Stretch

2-Jun Hike

Location: Sugar Loaf
Distance: 4k(Max)
Time: 42min