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Oly. Week 2.
Clean & Jerk.
10min build to tough single (Any style).
Then.
3 x 20sec Amrap @85/57.5kg. 40sec rest.

Conditioning. Teams of 2
French throwdown workout 3.

5min Amrap.
21 Dual KB deadlift.
21 burpee over erg.
21 cal row.

Rest 5min.

4min Amrap.
18 dual KB deadlift.
18 burpee over erg.
18 cal row.

Rest 5min.

3min Amrap.
15 dual KB deadlift.
15 burpee over erg.
15 cal row.

Rest 5min.

3 rds
2min D-ball hold (bear hug).
2min rest.

Skill.
Overhead squat.

Conditioning.
15min Amrap.
10 Ohs (Light).
200m Row.
20 Ab mat sit up.
200m Run.

Strength. Week 4.
A1. Sumo deadlift (Dead stop).
A2. Standing Filly press.

Conditioning.
Performance.
7min Amrap.
10 C&J.
3 BMU.

Fitness.
7min Amrap.
6/arm DB C&J.
6 Ring row.
6 Push up.

3 rounds

60/42 Cal row.
100 DU.
100m Unbroken D-ball carry.

Rest 2min.

Strength. Week 4.
Front squat contrast waves.
1,6,1,6,1,6

Strength accessory work.
9min omem.
1. 40sec DB Death march.
2. 40sec Goblet hold lateral box step overs.
3. 15-20sec/side Star plank.

Conditioning. (Nasal breathing only).
2x12min Amrap/6min Rest.

A.
20/15 Cal row.
15 T2B.
10 HRPU.

B.
15/10. AAB cal.
10 Dual DB Stoh.
5 NP BBJ.

Oly. Week 1.
Snatch (Any style).
10min build to tough single.
Then.
4 x 30sec Amrap @80%. 60sec Rest.

Conditioning.
3 rounds 30sec Work/30sec Rest.
1. Wall ball.
2. Alt DB Snatch.
3. Double unders.
4. Alt DB Power cluster.

A.
10min Amrap.
10 Power snatch 35/25kg.
100m Run.
10 Overhead squat.
100m Run.

Rest 5min.

B. 8min Amrap.
5 D-ball Ground to Shoulder (Tough weight).
10 Ring push up.
10 Dual DB Rows 2×22.5/15kg.

5min Rest.

C. 3rds.
20 Weighted Russian twists.
30sec Hollow hold.
30sec Arch hold.
Rest as needed

Strength. Week 3.
A1. CG Sumo deadlift (Dead stop).
A2. Standing SA press.

Conditioning.
Performance.
9min Amrap.
3 Shspu + 6 Khspu (Unbroken).
12 KBS.
15 BJ.

Fitness.
3 Strict press + 6 Push press.
12 KBS.
15 BJSD.