Category: Uncategorized

Skill.

7 x on every 2min 3 touch & go Power jerk.

Conditioning.

9min amrap

12 box jump 24/20
9 deadlift 70/45kg
6 power jerk 70/45kg

Strength.

Front squat 1 1/4 (3sec eccentric tempo)
1×6 @60%
1×6 @65%
2×6 @70%

Conditioning.

4rft
25 wall ball 10’/9′ 9/6kg
40 double unders

Conditioning.

‘Hulk Hogan’

10rds on every 2min complete.

3 muscle up
5 power clean 85/60kg
7 burpee

Conditioning.

8min amrap
3 power snatch 60/40kg
15 wall ball 10’/9′ 9/6kg

Rest 2min

6min amrap
10 deadlift 60/40kg
6 bar facing burpee

Rest 2min

4min amrap
‘Cindy’
5 pull up
10 push up
15 air squat

Strength.

18min build to today’s 1RM front squat.

Conditioning.

4 x 500m row. Work/Rest 1:1

Gymnastics.
Skill work.

Conditioning.

21-15-9
Box jump 24/20
Sumo deadlift high pull 40/30kg
Push press 40/30kg

Conditioning.

800m run
30 chest to bar
10 overhead squat 60/40kg
30 toes to bar
10 overhead squat
100 double unders
10 overhead squat
30 toes to bar
10 overhead squat
30 chest to bar
800m run

25min time cap.

Skill.

15min build to 2RM Split jerk (2sec pause in receiving position)

Conditioning.

8min amrap
8 handstand push up
8 box jump 24/20
8 kettlebell swings 24/16kg

Finisher.
100 hollow rocks.

Skill.

7 x Every 2min 3 Hang clean. Build to 3RM.

Conditioning.

10min amrap
5 Hang clean 70/45kg
7 Bar jumping burpee

Teams of 2.

In 5min Max distance row.

Rest 2min

Then complete
800m run
80 ground to overhead 20/15kg
80 hand release push (partner holds a plank)
80 overhead lunge 20/15kg
400m run