Category: Uncategorized

Skill.

Snatch 1RM.

Conditioning.

10min amrap

1 pull up bar complex (4 pull up, 3 chest to bar, 2 muscle up. complex must be completed unbroken)
3 snatch 70/45kg
200m run

Skill. Gymnastics

4rds omem (12min)
Min 1. 3-5 roll to candlesticks
Min 2. 30-45sec handstand hold (nose & toes)
Min 3. 6-8 pistols each leg.

Conditioning.

10min amrap
200m single arm farmers carry 24/16kg
20 wall ball 10’/9′ 9/6kg

Conditioning.

7 power clean 75/47.5kg
21 handstand push up
7 front squat
21 chest to bar
7 shoulder to overhead
21 toes to bar
7 clusters
100 double unders

Then work back down to power cleans

Skill.

8 x every 2min 1 jerk drive + 1 split jerk

Conditioning.

‘Intervals’
4rds for total reps

40sec Cal row
20sec rest
40sec Box jump overs 20″
20sec rest
40sec Weighted sit up
20sec rest

Strength.

Back squat 3 x 4 @90% of 5RM.

Conditioning.

21-15-9-3

Sumo deadlift high pull 52.5/35kg
Lateral bar jumping burpees

Conditioning.

25min amrap

400m Run
10 Burpee to target
15 Box jump overs 24/20
500m Row
10 Toes to bar
15 Hang power clean 60/40kg

Strength.

Strict press 1RM

Conditioning.
‘Amanda Kettlebells’

9-7-5 Muscle up
18-14-10 Alternating kettlebell snatch (squat) 24/16kg

Catch up on any strength/skill you have missed this wk or spend 10-15min working on 1-2 skills.

Conditioning.

4rds for total reps

60sec Cal row.
60sec Sandbag ground to shoulder 20/10kg.
60sc Burpee.
60sec Rest.

Gymnastics.
3rds omem.

Min 1. 3-5 roll to candlestick
Min 2. 30-45sec handstand hold (nose & toes)
Min 3. 6-8 pistols each leg

Conditioning.

20min amrap

20 pull up
40 double unders
20 shoulder to overhead 52.5/35kg
400m run

Strength.

Back squat 3 x 4 @85% of 5rm.

Conditioning.

10min omem.

Odd min. Max effort wall ball 10’/9′ 9/6kg
Even min. 5 deadlift 125/85kg