WOD 23/6/17

Skill: Power snatch.

MetCon: “21-15-9 Complex”

For Time

8 Deadlifts (70/50 kg)

7 Cleans (70/50 kg)

6 Snatches (70/50kg)

8 Pull-Ups

7 Chest-to-Bar Pull-Ups

6 Bar Muscle-Ups



6 Deadlifts

5 Cleans

4 Snatches

6 Pull-Ups

5 Chest-to-Bar Pull-Ups

4 Bar Muscle-Ups



4 Deadlifts

3 Cleans
2 Snatches
4 Pull-Ups

3 Chest-to-Bar Pull-Ups

2 Bar Muscle-Ups

Athlete will perform 21 reps (8+7+6=21) of Deadlift/Clean/Snatch then Pull-Ups/Chest-to-Bar Pull-Ups/Bar Muscle-Ups; then 15 reps (6+5+4=15); then 9 reps (4+3+2=9).

*Ask coach for scaling options.

WOD 22/6/17

Back Squat
A) Back Squat 5*5*5RM
B+) Back Squat 5*5*90% 5RM.

MetCon: For Time
100 Air Squats
50 Box Jumps 60/50cm
100 Sit Ups
150 Double unders

Reps can be done in any order.
*Ask coach for scaling.


Olympic weightlifting WOD 22/6:

  1. Snatch complex: Snatch pull + hang snatch + snatch balance + snatch balance- start at 60% add weight each set until failure
  2. Hang snatch: 3x3x75% 3x2x85%
  3. Front rack lunge 3×3+3×60% 3×3+3×70% (1RM back squat)
  4. Clean pull 5x5x85%

WOD 21/6/17


Barbell Press
A) Strict Press 5*5*5RM
B+) Bench Press 5*5*90%5RM

MetCon: 9-15-21-15-9 reps of
One Arm OH Lunges

A) Bench dips-10/8kg KB
B) Bar/Bench dips- 12/10Kg-KB
C)Ring dips- 16/12kg KB
D)Strict ring dips- 24/20kg KB

WOD 20/6/17

Skill: HandStand practice.

MetCon: 30 min AMRAP
10 Shoulder Taps
15 Burpees
20 KB Swings 24/16kg

*Ask coach for scaling options.


Olympic weightlifting WOD 20/6:

  1. Cluster + Thruster 3×1+2×60% 2×1+1×70% 2×1(cluster)x80% work up to 1RM (percentages are based off 1RM C&J)
  2. TNG Hang power clean 3x5x70% 3x5x80%
  3. Snatch pull 3x3x95% 3x3x105%
  4. Overhead squat 5-5-3-3-1

WOD 19/6/17


A) 5*5*5RM
B+) 5*5*90% 5RM.

MetCon: 6 rounds for reps of
2min AMRAPs
2 Deadlifts
4 Box Jumps
6 Air squats
*1min Rest between rounds

A) 40/25kg-step ups by ability
B) 60/35kg-60/50cm.
C) 85/45kg-60/50cm
D) 102.5/55kg-60/50 cm
D+) 150/90kg-70/60cm.

WOD 18/6/17


Overhead Press
A) Strict Press 5*5*5RM.
B) Strict Press 5*5*90% 5RM
C+D) Push Press 5*5*90% 5RM.

MetCon: 21-15-9-6-3 reps of
Push Ups
Pull Ups
Sit ups
A) HRPU-J. pull ups
B) Pike Push Ups-Pull ups by ability-10/5kg straight leg sit ups
C) HSPU-Pull ups- 15/10kg s leg sit ups
D) 25/10kg bumper plates Deficit HSPU- c2b Pull ups- 20/15 kg S leg sit ups

WOD 16/6/17


20min E2MOM

Power snatch+hang snatch+2OHS

*Add weight each set.

MetCon: 15-10-5 reps of
Squat Snatch

*Rx’d 45/30kg
**Ask coach for scaling options.

WOD 15/6/17

Strength: Squats
A) Back Squat 5*5*5RM
B+) Back Squat establish 5RM.

MetCon: For time
1k run
then 5RFT
20 Walking Lunges
15 Air Squats
10 KB Swings 32/24 kg

Ask coach for scaling options


Olympic weightlifting WOD 15/6:

  1. Clean complex: Clean first pull + Clean pull + Hang clean + Front squat + Jerk. 1 rep of each movement, start at 60% of max C&J, add weight each set untill failure
  2. Jerk from Racks 7x3x75%
  3. Good morning 4x8x50% 1RM clean
  4. Back squat 3x3x80% 3x2x85% 2x2x90

WOD 14/6/17


Strength: Barbell Press
A) Strict Press 5*5*5RM
B+) Bench Press establish 5RM

Strict Press 10-20-30-40-50
Strict Curls 50-40-30-20-10

Rx’d 20/15kg

*Ask coach for scaling.

WOD 13/6/17

Skill: Handstand

MetCon: In teams of 2 complete for quality
25 Wall Walks
50 KB Snatches
50 Pull ups
150 Double unders

*ask coach for scaling options.


Olympic weightlifting WOD 13/6:

  1. Hang snatch + Snatch : 2×2+1×80% 2×1+1×85% 2×1+1×90%
  2. Power Clean 6x3x80%
  3. Snatch pull 7x3x100%
  4. Front squat 3x3x85% 3x2x90%