Technical Session: Movements in workout WOD: 5 mins on / 2 mins off x 4   -          Power Snatch – Lift every 10 secs -          Clean &...

Strength Session: Front Squats 5 x 3 reps Increase load each set / lift every 2 mins WOD: 4 RFT 20 S/A DB Clean & Jerk (22.5/15) 10 Box...

Technical Session: MB Squat Cleans WOD: For Time 40 - 30 - 20 - 10 MB Squat Cleans (9/6) 120 - 90 - 60 - 30 Double Unders Scale to suit...

Skill Session: Toes to Bar Technical Session: Power Cleans WOD: AMRAP in 20 mins 5 Power Cleans (65/45) 10 Toes to Bar 15 WBS (9/6) **...

Technical Session Hang Power Cleans Push Jerk WOD 5 Rounds for time: 12 Deadlift 9 Hang Power Cleans 6 Push Jerk 70 / 47.5 kg

Skills Session Rope Climbs Wall Walks WOD (1)     EMOM x 8 -          2 Rope Climbs -          Max S/A Devil Press -          Rest...

Technical Session Movement breakdown WOD For time: Split Reps 800m Row 60 Shoulder Press (30/20) 800m Row 60 Front Squats 800m Row 60...

WOD AMRAP in 8: 20 Cals 10 Bench Press (BW) **Scale to suit weights Surprised Fitness TBC

WOD For time: The Split: 50 reps on each x 2 rounds Long Break: 25 reps on each x 4 rounds On & Off: 10 reps on each x 10 rounds **Pick...

WOD: 4 Rounds for time: 800m Row 75 Double Unders **Scale to suit distances / reps Technical Drill Push Jerk & Split Jerk Surprised...

Power Session Max height Box Jumps Skills Session Toes to Bar WOD Every 2:00 starting at 0:00 5 Box Jumps (24/20") 10 Rounds for time: 10...

Technical Session Power Cleans Skill Session Strict Pull Ups WOD EMOM x 18 5 Power Cleans (80/55) 12 / 9 Cals 5 Strict Pull Ups + 10...

Technical Session Double DB Hang Clean & Jerk WOD Every 90 secs x 10 rounds 10 - 9 - 8 - 7 - 6 - 5 - 4 - 3 - 2 - 1: Double DB Hang Clean...

Skills Session Toes to Bar Burpee Box Jumps Goblet Squats WOD For time: 1200m Run (Together) 16 rounds: Alt rounds 8 Toes to Bar 8 Burpee...

Skills Session Double Unders WOD 3 mins on / 3 mins off x 6 rounds 500m Row Max WBS (9/6) 500m Ski Max Double Unders 1000m Bike Max Burpees

Technical Session Back Squats WOD Every 4 mins x 8 rounds: 1 Back Squat (90%) 12 Bench Hops 1 Out - In Run

Technical Session Squat Snatch Skills Session Muscle Ups WOD 9 - 7 - 5 reps: Muscle Ups Squat Snatches Surprised Fitness Its a surprise. TBC

WOD Breakdown Movement breakdown Scaling Options WOD For time: 50 Box Jumps (24/20) 50 Jumping Pull Ups 50 KBS (24/16) 50 Walking Lunges...

Squat Cleans Technical Breakdown WOD 3 Rounds for time: 30 Squat Cleans (42.5/30) 30 Pull Ups 800m Row

WOD 3 Rounds for time: 10 Double DB Hang Power Cleans (22.5/15) 20 Walking Lunges Surprised Fitness: TBC