Metcon.
6min amrap
20 kettlebell swings 24/16kg
10 box jump 24/20
40 double unders
Rest 5min.
4min amrap
6 front squat 80/50kg
6 target burpees
Rest 2min.
3min amrap
4 front squat 80/50kg
4 lateral bar jumping burpees
Rest 90sec.
2min amrap
2 front squat 80/50kg
2 burpees
Lift.
Power clean & jerk. (2sec pause in clean & the jerk)
Build to a heavy single.
Metcon.
Open workout 13.4
7min ascending ladder
3 clean & jerk 60/40kg
3 toes to bar
Add 3 reps each rx.
Skill.
5 x on every 90sec 5 touch & go Power snatch 60/40kg
Then.
Double under practice
Adv. 100-150 unbroken afap.
Metcon.
Open workout 14.1
10min amrap
30 double unders
15 power snatch 35/25kg
Strength/Skill
4 x on every 90secs 10 touch & go Power Jerk 60-70kg/40-45kg
Then.
Pull up program.
Conditioning.
Tabata Handstand push up or push up.
Conditioning.
5rft
10 deadlift 125/85kg
20 box jump 24/20
30 wall ball 10’/9′ 9/6kg
Strength/Skill.
5RM Thruster. (Touch & Go)
Conditioning.
3min amrap
5 hang power clean 52.5/35kg
5 lateral bar jump burpee
Rest 2min.
Repeat amrap.
Conditioning.
In pairs
In 20min complete
200 double unders
Then in remaining time complete
40 toes to bar
20 split jerk 70/45kg
40 chest to bar
20 power clean 70/45kg
40 hspu
20 power clean
40 chest to bar
20 split jerk
40 toes to bar
Conditioning.
20min amrap.
400m run
31 sit up
200m run
31 push up
400m run
31 overhead lunge 20/15kg
200m run
31 kettlebell swings 24/16kg
Strength.
Front squat. Build to a heavy 5. Barbell taken from the floor.
Conditioning.
4rds for reps.
60sec cal row
60sec rest
60sec wall ball 10’/9′ 9/6kg
60sec rest
Strength.
Push press 3,3,3,3,3 (touch & go)
Conditioning.
Teams of 2.
8 rft
6 Hspu
12 deadlift 100/70kg
24 pull up
48 double unders
