Strength:Sumo Deadlift High Pull:5-5-3-3-3 50,55,60,65,70kgWOD:5 rounds for time- squat clean 60kg 7- DB american swing 24kg 1415'34"

Rugby training

REST DAY...and cooking....

Strength:A1: 1armed shoulder press with DB: 20/5,22/5,22/5,24/3,26/3,26/3,28/3,30/3,32/1,30/2A2: Bench press on fit ball with DB 24kg: 2 x max 14,14...and....in the evening:Rugby training

Strength and skillSnatch pull: 5 x 3 70kgSnatch high pull: 5 x 3 65kg3pos power snatch: 5 sets of 40kgMetcon:21-15-9Box jumpBurpee     5'30"3' rest21-15-9DB American swing 26kgCF pushup    4'09"

Strength: Front Squat 5-5-3-3-1 70-80-90-100-110kg WOD:21-15-9Power clean 60kgDips AP: 3 x 1'w/1'r weighted plank 10kg