Week Beginning Monday 13th July 2015

MON	Hang power snatch,  high hang power snatch,  power snatch, full snatch work up to heavy	WOD 10 MB situps 8 twisty lunges 6 burpees 2: mins x4
TUE	Pause back squats use weight found on Thu 25/06/15 5x6	WOD  5 box jumps 10 DU 5 thrusters (50kg/35kg) 5 rounds for time
WED	find highest box jump use PVC bar to warm up	WOD  5 BN push press 6 front rack lunges 5 ring dips 6 back squats AMRAP 12 mins
THU	5 x 5 RDLs	WOD ½ tabata squat SDHP situp pullup pressup score is lowest reps
FRI	1 power clean 1 power clean and front squat 1 full clean EMOM 12 mins	WOD  1 power snatch 1 OH squat 1 back squat 1 push press 1 OH squat EMOM 16 mins
SAT	3 heavy thrusters EMOM 12 mins	Partner WOD 10 MB lunge passes 20 pullups 30 air squats onto MB 20 ring dips 10  pressups x 3 for time