Category: Uncategorized

Skill.

12min work to a heavy

Snatch 1st pull (above knee) + snatch

Conditioning.

21 power snatch 60/40kg

21 lateral bar burpee

15 overhead squat 60/40kg

15 lateral bar burpee

9 snatch 60/40kg

9 lateral bar burpee

Strength.

Floor press 3,3,3,3,3 superset with 3 strict chest to bar

Conditioning.

10 down to 1 of

Shoulder to overhead 70/50kg

Toes to bar

Strength.

Front squat. 8 x 4 @ 80%

Conditioning.

7min amrap

7 thrusters 42.5/30kg

7 box jump 24/20

7 pull up

Skill.

2rm hang clean

Conditioning.

8min amrap
21-15-9 ground to overhead with bumper 20/10kg toes to bar. Do 30 double unders between sets.

60 sec rest then

3 x 60sec weighted plank

Strength.

Front squat 6×6@70%

Conditioning.

4rounds total reps
60sec kettlebell snatch 24/16kg. Alternate every 5reps
60sec over the box jump 24/20
60sec rest

Strength.

Back squat

15min to work up to a heavy 5 rep.

Conditioning.

5 x 60sec amrap
5 box jump 24/20
10 kettlebell swings 24/16kg
5 box jump
5 thrusters 50/35kg

60sec rest between amraps

Strength.

Strict press 5,5,5,5,5

Conditioning.

6 rounds for time
12 shoulder to overhead 52.5/35kg
50 double unders

Strength.

3rm strict weighted pull up

Scaling for this. See whiteboard

Skill.

Handstand push up

Conditioning.
12min amrap (you chose)

A. Cindy 5 pull up 10 push up 15 squat
Or
B. Mary 5 hspu 10 pistols 15 pull up

Strength.

Front rack lunges 5 x 5 each leg

Conditioning.

9min amrap

9 deadlift 70/50kg
12 push up
15 step down box jump 24/20