Core work
16minute EMOM
1-10 Scissor Kicks
2-30 sec Plank
3- 12 Heel Touches
4-7 V Ups

20 minute coach lead group snatchwarm up and lighter strength session.

10minute AMRAP
3 Snatches 185/124
3 Bar Muscle ups (sub 6 pull ups)
3 Box Jumps

Warm up:
2 Rounds
400m Run
5 Pull Ups
10 Push Ups
15 Air Squats

Strength: Bench Press 5-3-3-2-2-1-1(80-85-90/Max)

4 Rounds
20/15 Cal Bike
15 Sit Ups
3 Legless Rope Climbs (sub 3 climbs with legs or 7 rope pulls from the floor

Warm up skill work
12minute EMOM
1-15/12 Cal Row
2- 12/10 Cal Bike
3- 12 Burpees
4- 25 Doubles/40 Singles

Strength- Deadlifts
2 sets with very light weight
5,5,5, 3,3, 2, 2
80%, 85%, 90+%

12 Minute AMRAP
20 Pistols (sub 40 air squats)
16 HSPU (sub 16 push ups, 16 inverted push ups from a box, or 16 DB presses)
12 Burpees (Sub nothing)

Warm up
Group Dynamic 3 rounds
20 Air Squats
High Kicks (down and back)
Quad Pulls (down and back)
Arm Circles Forward and Back 1/2
One Arm Up One Down (down and back)

Strength
Push Jerk 5-5-5-3-3-2-2 65%-70%-75%

Between Push Jerks and the wod please warm up your overhead squat. For newer athletes there are several ways to scale this movement to get the most out of your workout

Wod For Time:
21 OHS (95/65)
42 Pull ups (42 jumping pull ups or 42 ring rows)
15 OHS
30 Pull Ups
9 OHS
18 Pull Ups

Partners
“Dougie & Leon”
400m Run w/Slamball
then 5 rounds
40 Slamballs
2 Tuck Jumps
40 Pull Ups
40 Power Cleans (135/95)
40 Push Ups
40 Shoulder to Overhead (135/95)
100m Run
Then: 400m Run w/Slamball

This Hero WOD is in memory of CPL Dougie Grant and LCPL Leon Smith.

CPL Dougie Grant died on 19 August 2011 when he was hit by a bullet fired by insurgents while trying to rescue civilians following an attack on the British Council building in Kabul. Despite the efforts of New Zealand and Coalition medics at the scene he died en route to Bagram Air Base hospital. He is survived by his wife Tina and two children, Jemma and Jaden.

LCPL Leon Smith was killed when he and other NZSAS personnel accompanied a group from the Crisis Response Unit including Interior Ministry legal officials, who were serving a Ministry of the Interior judicially authorised arrest warrant in a compound suspected to house suicide bombers. It is believed the intent of the insurgents was to conduct an operation in the Kabul region. In the early hours of the morning (Afghan time) on Wednesday 28 September 2011, as the group moved to the compound it was engaged by suspected insurgents. LCPL Smith was struck in the head by a bullet gravely injuring him, and he was medically evacuated to a hospital where he later died.