Category: Uncategorized

Strength.

2rm pause front squat (3sec pause in bottom position)

Conditioning.

10min amrap

10 push press 52.5/35kg

10 kettlebell swings 24/16kg

10 box jump 24/20

Skill.

12min establish 3rm touch & go power snatch

Conditioning.

‘Isabel’

30 snatches 60/40 (power snatches allowed)

7min time cap.

Conditioning.

20min amrap done in teams of 2.

100 oh lunge with plate 20/10kg

80 pull up

60 thrusters 42.5/30kg

40 burpee

20 cleans 60/40kg (no power cleans allowed)

Conditioning.

‘Hotshots 19’

6rft.

30 squats

19 power clean 60/40kg

7 strict pull up

400m run

(30min time cap)

Skill/Strength.

2RM Thruster (off racks)

Conditioning.

Death by Thrusters 50/35kg

Strength/Skill.

Overhead squat

3,3,3,3,3 (2sec pause in bottom position)

Conditioning,

4 rounds for time.

8 HSPU

8 Over the box jump 24/20

8 Overhead squat 50/35kg

Strength.

Back squat 4 x 8. Add to 2.5kg to weight used on 28th March.

Conditioning.

8 min ladder going up in 2’s of

Deadlift 100/70kg

Toes to bar

Strength.

Snatch grip deadlift.

15min to work up to a heavy 3 rep.

Conditioning.

40-30-20 kettlebell swing (vertical pull) 24/16kg

20-15-10 over the box jump 24/20

Strength.

Weighted pull up’s 4 x 5

Scaled. Negatives 4 x 4

Skill. 10min to work on a skill of your choice.

Options: double unders

HSPU/Handstands

Pistols

Kipping pull up

Conditioning.

Chose either:

12min omem

5 pull up’s

10 press up’s

15 air squat.

If you fail to complete round within the min continue workout as amrap.

Or.

12min amrap.

5 HSPU

10 pistols

15 pull up’s