Category: Uncategorized

Strength.

Speed bench press
8×3 @65% of 1RM

Metcon.

4rft
9 deadlift 85/52.5kg
6 hang power clean
3 shoulder to overhead

Strength.

Back squat 3×10 @70% of 1RM

Metcon.

400m run
21 toes to bar
400m run
15 toes to bar
400m run
9 toes to bar

Metcon.

‘Running clock’ 20min.

0-5min. 1RM Snatch

5-6min. Rest.

6-14min. 8min ascending ladder
Power snatch 35/25kg
Box jump 24/20
3,6,9,12 etc. add 3 reps each rd.

14-15min. Rest.

15-20min. 1RM Snatch

Metcon.

18min amrap.

12 overhead lunge 20/15kg
8 Burpee to plate
12 oh lunge
8 chest to bar

Midline.

3rds.
10 hollow rocks
10 v up
10 tuck up
10sec hollow hold

Rest 60sec

Strength.

Bench press (strict press grip)

5×2 @80% of 1RM

Metcon.

3rft
20 pull up
15 power jerk 50/35kg
200m run

Metcon.
In teams of 2.

25min complete
3000m Row
300 Double unders
6000m AAB
Remaining time max Double unders

Strength.

Speed back squat
8×3 @60%

Metcon.

10min amrap
5 ring dip
10 sumo deadlift high pull 45/30kg
15 ab mat sit up

Metcon.

8rft.
40 unbroken double unders
8 weighted sit up 20/15kg
8 push press 50/35kg
8 chest to bar

Strength.

Back squat 5×2 @80%

Metcon.

21-15-9

Double Kettlebell deadlift 24/16kg
Double Kettlebell front squat 24/16kg

Lift.

Hang snatch 2,2,2,2,2,2,2

Beg. Above knee
Int/Adv: Low hang (below knee)

Metcon.

In pairs
5min Max cal row
5min Max toes to bar