27/07/26 - Mon

BASE

5 Sets

Power Clean (2") + Power Clean (4") + Split Jerk

80, 80, 85, 85, 85%

200m Run

12/12 SA Devils Press (22.5/15)

200m Run

9/9 SA Devils Press

200m Run

6/6 SA Devils Press

10min Cap

25/07/26 - Sat

BASE

Team of 3

50 Synchro DB Snatch, 3 Pax (22.5/15)

40 Wall Walk + WFHSPU Complex (Shared)

75 Synchro DB Snatch, 2 Pax

60 SHSPU (Shared)

100 DB Snatch, 1 Pax

24/07/26 - Fri

BASE

Partner WOD

10 Rds

P1: 20/16 Row

P2: 15/12 Bike or 20/16 BikeErg

400m Run (Tgt)

*Both machines start together, once both are done, pairs will run tgt.

**Alternate machines every round. Each person will Row for 5 rds and Bike for 5 rds.