Strength.
A1. Close grip bench press. Tempo 20X1
8,6,4,2
Rest 60sec
A2. 4-6 SA DB Chainsaw row. Pause at the top.
Rest 60sec
Conditioning.
(5min time cap)
100 double unders
10 Stoh 80/55kg
30 pull up
10 Stoh
100 double unders
Rest 3min.
(5min time cap)
75 double unders
10 Stoh 70/50kg
20 pull up
10 Stoh
75 double unders
Strength.
Segmented snatch grip deadlift. Tempo 3131
2,2,2,2
Conditioning.
4rft.
4 low hang power clean 85/60kg
8 lateral bar jump burpee
12 toes to bar
60sec Row.
Rest 90sec (decrease rest by 15sec after each rd).
Skill:
Toes to bar progressions
Conditioning.
5 rounds.
3min Amrap
5 deadlift 60/40kg
7 no push up no jump burpee
9 box jump step down 24/20
Rest 60sec between amraps.
Strength.
Back squat. Tempo 20X1
3,2,1,2,3
Conditioning.
6min Amrap
6 SA KB snatch (right) 32/24kg
6 SA KB Front rack lunge (right)
24 double unders
6 SA KB snatch (left)
6 SA KB Front lunge (left)
24 double unders
Oly.
10min build to max weight
Snatch 1.1.1 (rest 10sec between each rep).
Conditioning.
A. 7min Amrap
6 power snatch 35/25kg
12 wall ball 10’/9′ 9/6kg
Rest 3min.
B. 7min Amrap
6 d-ball GTS 50/30kg
12/9 AAB cal
Strength.
A1. Close grip bench press. Tempo 20X1
9,7,5,3
Rest 60sec
A2. 5-6/arm Dual DB see-saw row. Tempo 2020
Rest 60sec
Conditioning.
5rft
5 hang power clean 70/47.5kg
5 thrusters
10 handstand push up
Strength.
Segmented snatch grip deadlift. Tempo 3131
3,3,2,2
Conditioning.
4rft. (Increase effort each rd on burpee & rower).
10 SDLHP 52.5/35kg
8 burpee
10 ab mat sit up
18/14 cal row
Rest 90sec
Strength.
Back squat
4,3,2,3,4 (Last set of 4 must be heavier than 1st set of 4).
Conditioning.
7min Amrap.
3 bar muscle up
5/side SA KB thrusters 24/16kg
Oly.
10min build to heavy
Power clean cluster 1.1.1 (Rest 10sec between each rep).
Rest 5min.
Conditioning.
18min amrap
10 power clean 60/40kg
15 lateral bar jump Burpee
10 deadlift 60/40kg
150m run
Strength.
A1. Close grip bench press. Tempo 30X1
8,6,4,2
Rest 60sec.
A2. 6-8 SA DB bent row. Tempo 2111
Rest 60sec.
Conditioning.
4rft.
10 power jerk 60/40kg
10 chest to bar
10 alt pistols
