24/10/23 - Tue

BASE

Front Squat

5x5 @ 80% 3RM FS

Paused Back Squat (3s)

4x3 @ 80% 3RM BS

Partner WOD

AMRAP 10

10 Box Jumpover (24/20)

12 DB Snatch (22.5/15)

*Partner A does one full rd, then B goes etc.

23/10/23 - Mon

BASE

Power Snatch

2x3 @ 60, 65%

2x2 @ 70, 75%

2x1 @ 80, 85%

Squat Snatch

2x1

90, 95%

21-15-9

Burpee Pull-up

42-30-18

Wall Balls (9/6)

12min Cap

GAIN

Power Snatch

2x3 @ 60, 65%

2x2 @ 70, 75%

2x1 @ 80, 85%

Squat Snatch

2x1

90, 95%

21/10/23 - Sat

BASE

Partner IWT

Every 6min x3

12 Power Snatch (60/42.5)

Max DUs

3min Cap

*Partner B starts at 3min

- Rest 5min -

Every 6min x3

12 OHS

400m Run

*Partner B starts at 3min