Category: Uncategorized

Conditioning.

‘Half Murph’

800m run

50 pull up

100 push up

150 air squat

800m run

Strength.

12min work up 5rm back squat.

Conditioning.

8min ladder 2,4,6,8 etc

Wall ball 9/6kg 10’/9′

Over the box jump 24/20

Skill.

7 sets of hang power snatch + hang snatch + overhead squat

Conditioning.

3 rounds for time

10 hang power snatch 42.5/30kg

30 double unders

10 toes to bar

Strength.

Push press

5,5,5,5,5

Conditioning.

21-18-15-12-9-6-3 ground to overhead with plate 20/10kg

Between sets do 5 handstand push up 30 double unders

Skill.

12min work up to a heavy 2 rep hang power clean.

Conditioning.

5 rounds for time

12 deadlift 70/50kg

9 hang power clean 70/50kg

6 bar jumping burpee

Strength.

2rm pause front squat (3sec pause in bottom position)

Conditioning.

10min amrap

10 push press 52.5/35kg

10 kettlebell swings 24/16kg

10 box jump 24/20

Skill.

12min establish 3rm touch & go power snatch

Conditioning.

‘Isabel’

30 snatches 60/40 (power snatches allowed)

7min time cap.

Conditioning.

20min amrap done in teams of 2.

100 oh lunge with plate 20/10kg

80 pull up

60 thrusters 42.5/30kg

40 burpee

20 cleans 60/40kg (no power cleans allowed)

Conditioning.

‘Hotshots 19’

6rft.

30 squats

19 power clean 60/40kg

7 strict pull up

400m run

(30min time cap)