Category: Uncategorized

Oly.

10min omem.

1 Power snatch + 1 Hang power snatch + 1 Low hang snatch

Metcon.

10 D/B snatch 22.5/15kg

20 Double unders

20 D/B snatch

40 DU

30 D/B snatch

60 DU

40 D/B snatch

80 DU

50 D/B snatch

100 DU

Gymnastics & Pressing strength.

8min omem.

1. 5-10 strict toes to bar

2. 4-6/arm alternating Z press

Metcon.

20min Max distance.

Choose either:

Row/Run/AAB/Ski

On every 2.30min complete

10 double KB clean & jerk 2×24/16kg

Strength.

Back squat.

1×6 @70%

1×4 @80%

1×2 @85%

1×1 @90%

1×1 @95%

1xME @90%

Metcon.

8min amrap.

5 strict pull up

15 push up

30 lunges

Basics class.

3 Rds for total reps

60sec at each station.

1. AAB cal.

2. Prisoner box step up 24/20.

3. Renegade rows 22.5/15kg.

4. Row cal.

5. D-Ball clean 50/30kg.

6. Rest.

Intervals.

4min complete

20/14 Cal row. In remaining time amrap

15 power clean 65/40kg

9 lateral bar jumping burpee

Rest 4min.

4min complete

20/14 Cal row. In remaining time amrap

15 power clean 55/35kg

9 lateral bar jumping burpee

Rest 4min.

4min complete

20/14Cal row. In remaining time amrap

15 power clean 45/30kg

9 lateral bar jumping burpee

Gymnastic & Pressing Strength.

8min omem.

1. 5-10 strict toes to bar

2. 6-8 Z press (D/B or KB)

Metcon.

20min amrap.

25/18 Cal Row/AAB/Ski

10 hand release push up

50 double unders

10 chest to bar

Strength.

Back squat.

1×6 @70%

1×4 @80%

1×2 @90%

1×1 @95%

1×2 @90%

1×4 @85%

1×6 @75%

Metcon.

4rft.

200m run

10 hang power clusters 52.5/35kg

Oly.

Power snatch.

Build to today’s 1RM.

Metcon.

8min ladder

3 power snatch 45/30kg

2 box jump 24/20

1 Burpee pull up

Add 1 rep to each movement after each completed rd.

Strength.

Clean grip deadlift. Every 2min.

1×8 @50%

1×6 @60%

1×4 @70%

1×2 @80%

1×2 @90%

Speed clean grip deadlift. Every 2min.

3×3 @75%

Intervals.

5rft.

5 double KB hang clean 24/16kg x 2

10 double KB front rack reverse lunge

5 double KB shoulder to overhead

5 burpee

Rest 60sec

Gymnastic strength & SA pressing strength.

10min omem.

Odd min. 5-10 Strict toes to bar.

Even min. 4-6/arm Single arm Z press (Alternating). AHAP.

Metcon.

20min Partner amrap.

A. Top of the hill run.

B. Cal row.

Partners switch after run.