Monday 11th May



Floss Hips

4 Steady Rounds

10 Box Step Ups or 10 lunges

100m Run

10 Push Ups


Cat/cow stretch 30 seconds, thoracic rotations 10 reps each side, 1 min puppy dog (20s middle, 20s right on top 20s left on top), 30 seconds each side in dragon stretch rocking back and forth. 2x10 sec HS hold


Push Jerk


Spend plenty of time with lighter weights, reinforcing that quality movement you have worked on throughout the cycle as this is the last week. The reps should look the same no matter how many reps in we get.


For Time

3 Rounds

9 Burpees

20 Kettlebell Snatch, DB Snatch, or Barbell Snatch

30m weighted lunge.

Push a mean pace on the burpees each round. You should still be able to move the snatch even with an elevated heart rate. On the lunge just move steady and remain tight and tense.

Extras: Please choose 1 based on perceived weakness:


Snatch Complex (Snatch, OHS, Hang Snatch, OHS)

Every 2:00 for 8 Minutes

3 Reps @ 70%+ of 1RM

You can build throughout sets

Start at a weight you are very confident with and make small jumps based on how your session is going. If things are smooth as can be, continue to make small jumps throughout the EMOM. If things feel shaky and inconsistent, stay put and focus on technique and speed.


For Completion

“JT” HERO WOD, if you have a vest wear it.


Handstand Push-Ups

Ring Dip

Push Ups

We would rather see quality range of motion rather than you racing your workout partner and doing it half-assed. Becoming good at these movements will pay off huge in a lot of areas.


Crossfit Raw Commando