Archive

Strength/Skill.

Beginner: 4 x 8-10 strict pull up

Advanced: 10min working kipping pull up or chest to bar

Conditioning.

10 strict handstand push up

20 chest to bar

30 burpee

60 double unders

30 burpee

20 chest to bar

10 strict handstand push up

Strength.

Back squat (tempo 20X1)

3,3,3,3,3

Conditioning.

The Chief

5 x 3min amraps of

3 power clean 60/40kg

6 push up

9 squat

60 sec rest between amraps

Skill.

8 x mid hang snatch + low hang snatch

Conditioning.

7min ascending ladder of

1 power snatch 50/35kg

20 double unders

2 power snatch 50/35kg

20 double unders

Keep adding 1 rep to power snatch

Strength.

Snatch grip push press

3,3,3,3,3

Conditioning.

12min amrap

8 shoulder to overhead 60/40kg

12 burpee box jump 24/20

16 toes to bar