Category: Uncategorized

Strength.

Sumo deadlift heavy 3rep

Conditioning.

3rft
400m run
10 p.jerk 70/45kg
20 pull up

Catch up or skill work.

Conditioning.

4rds for reps

40sec cal row
20sec rest
40sec sit up
20sec rest
40sec double unders
20sec rest

Conditioning.

100 wall ball 10’/9′ 9/6kg
100 box jump overs 20″
100 sumo deadlift high pull 42.5/30kg

On every 2min complete 5 down/up’s

Skill.

Split jerk 6×2 @ 75-80%

Conditioning.

15-12-9-6-3 Push press 60/40kg
5-4-3-2-1 Muscle up

Finisher 100 double unders

Strength.

Back squat 1RM.

Conditioning.

3x3min amrap
3 power clean 52.5/35kg
6 front squat
9 toes to bar

Rest 60sec btw amraps.

Strength.

Sumo deadlift. 5 reps at heavy 3 from 1st week of cycle

Conditioning.

100 power snatch 45/30kg. 10min time cap.

On min 1. Do 1 burpee.
On min 2. Do 2 burpee.
Etc.

Catch up or Skill work.

Conditioning.

3rft
10 hang power clean 60/40kg
200m run
15 toes to bar
200m run

Skill.

Split jerk 7×2 @ 70-75% of 1RM

Conditioning.

10min amrap
30 double unders
5 strict chest to bar
15 med ball cleans 9/6kg

Conditioning.

20min amrap

200m run
5 HSPU
3 power clean 80/50kg
1 thruster 80/50kg

Strength.

Back squat 4×5 @ 70% of 5RM

Conditioning.

5rds
10 deadlift 100/70kg
10 sit up
10 box jump overs 24/20

Rest 1min after each rd.