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Skill. Spend 10min working on muscle up progressions.

Conditioning.

Coach Eve’s birthday workout.

10 rounds. Every 2min complete the following:

3 muscle up (bar or rings)

5 touch and go power cleans 80/55kg

7 burpee

Strength.

Strict press 5 x 5 @ 75%

superset with:

5 strict tempo pull up (3131)

Conditioning.

10min amrap of

5-10-15-20-25-30 wall ball 10’/9′ 9/6kg

between each rd do

10 kettlebell swings 24/16kg

20 double unders.

Score is total reps of wall ball.

Conditioning.

Team of 2

Running clock.

0-12min run 800m in remaining time each team member establish 1rm power snatch.

at the 12min begin 12min ladder of

2 power snatch 50/35kg

2 box jump overs 24/20

increase reps by 2 each round.

Strength.

Snatch deadlift 5 x 2 @ 105% of snatch. (If you don’t have a 1rm snatch then do 2,2,2,2,2. Increasing weight each set).

Conditioning.

‘Diane’

21-15-9

deadlift 100/70kg

handstand push up

Strength.

1rm strict press.

Conditioning.

15-12-9-6-3

push press 60/40kg

lateral bar burpee

Skill.

Advanced. 10min work up to heavy single power snatch. Then 3×1 @ 85% of heavy single.

Novice. 10min work up to heavy single hang power snatch. Then 3×1 @ 85% of heavy single.

Conditioning.

Running Jackie.

800m run

50 thrusters 20kg

30 pull up

Strength.

Back squat 3,3,3,3,3

Conditioning.

10min amrap

8 toes to bar

8 hang power clean 60/40kg

8 step down box jump 24/20

Workout in teams of 3.

12min 3rm front squat.

3min rest.

15min amrap of

200 wall ball 10’/9′ 9/6kg

600m run

100 pull up

600m run

Strength.

Good mornings 4,4,4,4

Conditioning.

5rds 3min amrap of

4 push jerk 60/40kg

6 front rack lunges

24 double unders

1min rest between amraps.

Skill. 10min on toes to bar progressions

Conditioning.

4 rounds for time

400m run

21 burpees

12 toes to bar