Barbell cycling.
6min omem.
5 Touch & Go Power cleans (2sec pause in catch).
Intervals.
4 sets. In 2min complete
5 deadlift 70/47.5kg
5 bar facing jump burpee
5 hang power clean
5 bar facing jump burpee
5 power cleans
In remaining time Amrap AAB cal.
Rest 2.30min.
Strength.
A1. Back squat Tempo 20X1
3,3,2,2
A2. Staggered stance deadlift Tempo 3131
4-6/leg
Conditioning.
6min amrap
12 KB snatch (6/arm) 32/24kg
6 box jump 24/20
12 lunges
Skill: Thruster
Conditioning.
21 thrusters (light)
21 Russian swings (moderate)
200m run
15 thrusters
15 Russian swings
200m run
9 thrusters
9 Russian swings
200m run
Finisher.
3 sets 30sec/side 3 point plank.
Conditioning/Weightlifting.
Teams of 2.
15min amrap.
40/30 Cal row
20 Chest to bar
10 Power clean & jerk 80/55kg
Rest 2min.
12min build to max weight in C&J complex
1 Power clean + 1 Front squat + 1 Jerk (Power or Split).
Strength/Oly.
‘Press complex’
5 sets 2 Push press + 3 Power jerk + 1 Split jerk.
Strict pull up
3 sets 3 close grip + 3 shoulder width grip + 3 wide grip.
Conditioning.
10min amrap in pairs (you go, I go style).
5 strict handstand push up
10 box jump overs 24/24
5 d-ball cleans AHAP
Barbell cycling.
6min omem. 5 hang power snatch (2sec pause in catch).
Conditioning.
18min amrap. Sustainable effort.
200m run
10 hang power snatch 35/25kg
200m run
10 no jump burpee
Strength.
A1. Back squat. Tempo 20X1
4,4,3,3.
A2. Staggered stance deadlift. Tempo 2020
6-8 each leg.
Conditioning.
5rft.
20 wall ball 10’/9′ 9/6kg.
10 SDLHP 42.5/30kg.
Beginners class.
Skill: Hang power clean (hips).
Conditioning.
5 x 3min Amraps.
3 hang power clean (hips). Moderate weight.
6 ab mat sit up.
12 bw lunges.
Rest 90sec between amraps.
Conditioning.
12min.
on every 2min complete
8 lateral bar jump burpee
8 hang power snatch 42.5/30kg
8 thrusters 42.5/30kg
If you fail to complete reps inside 2min. Workout becomes an Amrap.
Rest 2min.
12min build to max weight in
‘Snatch complex’
1 hang snatch + 1 overhead squat + 1 snatch + 1 overhead squat.
Strength.
‘Press complex’
5 sets of
2 push press + 3 power jerk + 1 split jerk
3 sets of 5-8 wide grip strict pull up. Tempo 2112.
Conditioning.
21-15-9
Pull up.
American swings 32/24kg.
Deficit push up 4″/2″.
