Category: Uncategorized

Skill.

7 x 2 High hang snatch. No heavier than 70% of Max Snatch.

Conditioning.
‘Death by Snatch’

Min 1 do 2 snatch 45/30kg
Min 2 do 4 snatch
Min 3 do 6 snatch

And so on until you fail to complete reps in that min.

Bulletproof shoulders.

Conditioning.

Teams of 2

‘Small’
3rds
1000m row
50 burpees
50 box jump 24/20
800m run

Strength.

Back squat 3×5 @72.5% (Speed)

Conditioning.

12min amrap

6 deadlift 100/70kg
12 pull up
36 double unders

Team workout

Skill.

6 x 2+1 High hang clean + Jerk (no heavier than 70%)

Conditioning.

10 down to 1 Power clean 70/45kg
1 up to 10 Box jump 30/24

Catch up on missed strength work. Or 15min working on 1-2 skills.

Conditioning.

21-15-9-6-3
Kettlebell swings 24/16kg
Down/up’s

Strength.

Strict press 5,5,5,5,5 (not a 5RM) Speed!!

Conditioning.

3rds for total calories.

In 2min complete:

5 shoulder to overhead 60/40kg
10 deadlift
Max cal row in remaining time

2min btw rds

Conditioning.

4rft.
20 pull up
200m run
20 push up
200m run
20 squats
200m run
20 sit up

Strength.

Back squat 3 x 5 @70% of 5rm. (Speed!!!)

Conditioning.

3rft

20 hang snatch 42.5/30kg
50 double unders

Conditioning.

Teams of 2.

In 24min complete

300 double unders.

Then ascending ladder of

3 shoulder to overhead 60/40kg
6 sit up
9 kettlebell swings 24/16kg
12 target burpee

Add 3 reps each rd.