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Strength.

Superset:

Back squat 4 x 8 @ 70% of 1 RM

Strict pull up 4 x 10. (4 x 4 negatives if you have no strict pull up)

Conditioning.

8min amrap

10 kettlebell cleans (each arm) 24/16kg

20 walking lunges with kettlebell in rack 24/16kg

20 sit up

Skill.

7 x snatch 1st pull (mid thigh) + snatch (power snatch allowed)

Conditioning.

3 x 3min amrap. 1min rest between each.

3 power snatch 60/40

6 chest to bar

9 bar jumping burpee

Strength.

Push jerk

5,5,3,3,1,1,1

Conditioning.

10min amrap

15 wall ball 9/6kg 10’/9′

30 double unders

Skill.

Touch & Go Power cleans

3,3,3,3,3,3

Conditioning.

9min ladder up in 3,6,9,12 etc

Power clean 60/40kg

Press up

Strength.

15min to establish 1RM Front squat.

Conditioning.

5 rounds for time

7 toes to bar

7 thrusters 42.5/30kg

7 over the box jump 24/20

7 kettlebell swings (vertical pull) 24/16kg

Skill.

Overhead squat 5 x 5 (controlled down, fast out of bottom position)

Conditioning.

CrossFit Open 14.2 workout.

3mins complete 2rds: 10 ohs 42.5/30kg

10 chest to bar

3mins complete 2rds: 12 ohs

12 chest to bar

continue same format by adding 2 reps until you can not complete the 2rds in 3min

Strength.

Push press

5,5,3,3,3

Conditioning.

10-8-6-4-2 shoulder to overhead 50/32.5kg

4-8-12-16-20 bar touching burpee

Skill.

7 x 2 clean pull unders (focus is speed under the bar)

Conditioning.

5 rounds for time

5 hang power clean 70/50kg

15 wall ball 9/6kg 10’/9′

Skill.

Double unders or pistols.

Strength.

Pendlay row

10,10,10

Conditioning.

10min amrap

10 toes to bar

10 box jump 24/20

10 kettle bell cleans (5 each side) 24/16kg

Skill.

7 sets power snatch (2 sec pause at the knee) + overhead squat

Conditioning.

In 8min complete

15-12-9

Power snatch 50/30kg

Chest to bar

In remaining time amrap bar jumping burpee