Category: Uncategorized

Strength.
Speed back squats
8 x 3 @55% omem.

Conditioning.
A. 8min amrap
20/15 cal row
10 hspu

Rest 4min.

B. 8min amrap
30 wall ball 10’/9′ 9/6kg
10 Burpee
30 double unders

Oly.
Power snatch 4×5.
Build weight each set to no more than 70% of 1RM.

Conditioning.
12min omem.
1. 40sec Ring plank hold
2. 12-16 DB snatch (tough weight)
3. 12/9 AAB cal
4. 12 Dual KB Russian swings (tough weight)

Skill.
Handstand walk progressions.

Conditioning.
‘Death by’
KB swings 24/16kg
Box jump 24/20

Strength.

Close grip bench press. Tempo 30X1.
10,8,6,3
Rest 60sec.
8 Dual DB bent row. Tempo 2111.
Rest 60sec.

Conditioning.
6min amrap.
12 ring dip.
9 front squat 70/47.5kg.

Strength.

Segmented Snatch grip Deadlift. Tempo 3131
5,5,4,4

Conditioning.
4rft on every 3.30min. Increase effort each rd.
10 unbroken hang power clean.
8 Tall box jump 30/24
12 ab mat sit up.
200m run.

Conditioning.

20min Amrap.

Teams of 2.

20 AAB cal

40 Wall ball

20 Ring row

40 Ground to overhead 20/15kg

20 Partner sit up with med ball 9/6kg

Conditioning.

Half ‘Jack’

10min amrap

10 push press 52.5/35kg

10 swings 24/16kg

10 box jump 24/20

Rest 3min

10min build to 3RM Overhead squat

Barbell taken from the floor.

Oly.

Split jerk 1RM.

Conditionng.

6min amrap.

200m Run

10 chest to bar

10 air squat

Rest 2min.

6min amrap.

250m/200m row

30sec hollow hold

10 HRPU

Barbell cycling.

6min omem

5 Touch & Go Power clean & jerk (2sec pause in catch with clean & the jerk).

Conditioning.

18min Amrap

Teams of 2

31 AAB cal

31 Toes to bar

31 P.clean 80/55kg

31 Bar facing jump burpee

Strength.

back squat cluster

5 x 1:1:1 (Rest 10sec between each rep)

Conditionng.

6min ascending ladder

2 SDLHP 52.5/35kg

2 Front squat 52.5/35kg

Add 2 reps each round