Category: Uncategorized

Strength.

Sumo deadlift. 4 reps at last weeks heavy 3.

Conditioning.

5rft.

5 power snatch 60/40kg

10 box jump 30/24 (step down)

rest 60sec after each rd.

Skill.

Split jerk 6×2 80-85% of 1RM.

Conditioning.

10mn amrap

5 chest to bar/pull up
10 push up
15 overhead lunges 42.5/30kg

Skill.

Power clean & Power jerk.
Build to a heavy double. (2sec pause in the catch in the power clean with feet no wider than shoulder width).

Conditioning.

15min omem.

3 power clean 70/45kg
3 front squat
3 power jerk

If you fail to complete 8min. Drop weight to finish rest of workout.

Strength.

Back squat. Build up to today’s 3RM
Then do. 3×3 @90% of today’s 3RM

Conditioning.

7min amrap
25 kettlebell swings 24/16kg
50 double unders

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.