Category: Uncategorized

Strength.

Overhead squat. Increase weight from last week.

3,3,3,3,3

Metcon.

21-15-9

Deadlift 100/70kg

Box jump 24/20

Ab mat sit up

Oly.

2 position snatch

1 high hang snatch + 1 hang snatch.

Intervals.

3 x 3min amrap

2 hang snatch 52.5/35kg

25 double unders

4 hang snatch

25 double unders

6 hang snatch

25 double unders

(once round of 6 hang snatch & 25 DU completed go back to round of 2 hang snatch)

rest 2min after each Amrap.

Metcon.

4 Rounds (24min)

Teams of 2.

A. 3min row.

B. 3min amrap

15 shoulder to overhead 52.5/35kg.

15 box jump overs 24/20.

Partners switch every 3min.

Gymnastics.

4 x

4-8 Strict false grip ring pull up (21X2).

Rest 60sec.

4-8 Strict ring dip (3111).

Rest 60sec.

Metcon.

12min Amrap.

3 Hang power clean 85/57.5kg.

6 Burpees.

12 Toes to far.

200m Run.

Strength.

overhead squat (tempo 32X1)

3,3,3,3,3. Increase weight from last week.

Metcon.

16 min Omem.

1. 12  SA OH reverse lunge 32/24kg. 6 each side.

2. 8 OH hold sit up. AHAP.

3. 12 SA Russian swings each arm. 32/24kg.

4. 40sec Plank march.

Oly.

2 position clean & jerk.

1 high hang (hip) + 1 hang (above knee) + 1 power jerk.

build to max weight.

Metcon.

12min amrap

5 power clean @75%

5 strict hspu

200m run

Metcon.

50 wall ball 10’/9′ 9/6kg.

40 kettlebell snatch (alternating) 32/24kg.

30 toes to bar.

20 box jump overs 30/24.

100 double unders.

Rest 5min.

100 double unders.

20 box jump overs.

30 toes to bar.

40 kettlebell snatch.

50 wall ball.

Gymnastics.

4 rounds.

4-8 Strict false grip ring pull up (tempo 21X2)

Rest 60sec.

4-8 Strict ring dip (tempo 3111).

Rest 60sec.

Intervals 1:1

4 x 2min. Complete

18/13 Cal row.

6 Deadlift 125/87.5kg.

In remaining time Amrap

Bar facing burpee.

Rest 2min.