Category: Uncategorized

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

Strength.

Segmented snatch grip deadlift. Tempo 3131
4,4,3,3

Conditioning.
4rft. Increase pace on AAB each rd.
8 unbroken power snatch (moderate weight)
10 unbroken toes to bar
6 box jump overs 30/24
60sec AAB
Rest 90sec.

Strength.
Speed back squats
8 x 3 @55% omem.

Conditioning.
A. 8min amrap
20/15 cal row
10 hspu

Rest 4min.

B. 8min amrap
30 wall ball 10’/9′ 9/6kg
10 Burpee
30 double unders

Oly.
Power snatch 4×5.
Build weight each set to no more than 70% of 1RM.

Conditioning.
12min omem.
1. 40sec Ring plank hold
2. 12-16 DB snatch (tough weight)
3. 12/9 AAB cal
4. 12 Dual KB Russian swings (tough weight)

Skill.
Handstand walk progressions.

Conditioning.
‘Death by’
KB swings 24/16kg
Box jump 24/20

Strength.

Close grip bench press. Tempo 30X1.
10,8,6,3
Rest 60sec.
8 Dual DB bent row. Tempo 2111.
Rest 60sec.

Conditioning.
6min amrap.
12 ring dip.
9 front squat 70/47.5kg.

Strength.

Segmented Snatch grip Deadlift. Tempo 3131
5,5,4,4

Conditioning.
4rft on every 3.30min. Increase effort each rd.
10 unbroken hang power clean.
8 Tall box jump 30/24
12 ab mat sit up.
200m run.

Conditioning.

20min Amrap.

Teams of 2.

20 AAB cal

40 Wall ball

20 Ring row

40 Ground to overhead 20/15kg

20 Partner sit up with med ball 9/6kg