Halloween amrap. 20min partner workout.
31 shoulder to overhead 52.5/35kg
31 chest to bar
31 thrusters 52.5/35kg
31 toes to bar
31 handstand push up
31 american swings 24/16kg
31 double unders (each do 31 double unders)
31 box jump overs 24/20
31 synchronised burpees
31 sit ups
Strength.
Sumo deadlift. 4 reps at last weeks heavy 3.
Conditioning.
5rft.
5 power snatch 60/40kg
10 box jump 30/24 (step down)
rest 60sec after each rd.
Skill.
Split jerk 6×2 80-85% of 1RM.
Conditioning.
10mn amrap
5 chest to bar/pull up
10 push up
15 overhead lunges 42.5/30kg
Skill.
Power clean & Power jerk.
Build to a heavy double. (2sec pause in the catch in the power clean with feet no wider than shoulder width).
Conditioning.
15min omem.
3 power clean 70/45kg
3 front squat
3 power jerk
If you fail to complete 8min. Drop weight to finish rest of workout.
Strength.
Back squat. Build up to today’s 3RM
Then do. 3×3 @90% of today’s 3RM
Conditioning.
7min amrap
25 kettlebell swings 24/16kg
50 double unders
Strength.
Sumo deadlift heavy 3rep
Conditioning.
3rft
400m run
10 p.jerk 70/45kg
20 pull up
Catch up or skill work.
Conditioning.
4rds for reps
40sec cal row
20sec rest
40sec sit up
20sec rest
40sec double unders
20sec rest
Conditioning.
100 wall ball 10’/9′ 9/6kg
100 box jump overs 20″
100 sumo deadlift high pull 42.5/30kg
On every 2min complete 5 down/up’s
Skill.
Split jerk 6×2 @ 75-80%
Conditioning.
15-12-9-6-3 Push press 60/40kg
5-4-3-2-1 Muscle up
Finisher 100 double unders
Strength.
Back squat 1RM.
Conditioning.
3x3min amrap
3 power clean 52.5/35kg
6 front squat
9 toes to bar
Rest 60sec btw amraps.
