Skill.
Sumo deadlift high pull.
Conditioning.
18min Amrap in teams of 3.
20 KB SDLHP. AHAP
20 Partner burpee.
30 KB SDLHP.
30 Partner burpee.
Add 10 reps after each completed rd.
Athlete must be running 200m at all times. Athletes switch after each completed run.
Conditioning.
20min Amrap.
2 rounds of ‘Cindy’ + 1 round of ‘DT’
Strength.
‘Press complex’
5 sets: 1 strict press + 3 push press + 4 power jerk.
Increase weight from last week.
Conditioning.
12min amrap
36 double unders
18 toes to bar
12 strict handstand push up
6 pistols
Conditioning.
4 sets.
On every 5min complete:
15/12 AAB cal
200m run
15/12 Cal row
20 no push up no jump burpee
See whiteboard for scaling options.
Strength.
A1. Back squat (20X1)
5,5,5,5
Rest 60sec.
A2. Single leg RDL’s (3111)
4-6/leg
Rest 2min.
Conditioning.
3rft.
25 wall ball 10’/9′ 9/6kg
25 d/b snatch 22.5/15kg (alternate every 5reps).
Beginners class.
Skill: Med ball clean
Conditioning.
3 rounds. 60sec at each movement.
1. Cal row
2. Gtoh with plate 20/15kg
3. Ab mat sit up
4. Push press 35/25kg.
5. Med ball clean 9/6kg
6. Rest
A. Intervals.
3 x 3min Amrap.
6 snatch grip deadlift 40/30kg
6 hang power snatch
6 overhead squats
Rest 90sec after each Amrap.
B. Weightlifting.
12min omem
1 hang power snatch + 1 hang snatch
Strength.
Press complex.
5 sets 1 strict press + 3 push press + 4 power jerk. Start between 70-80% of Max strict press.
Conditioning.
10min Amrap.
15 Stoh 52.5/35kg
20 ab mat sit up
15 pull up
Conditioning.
See whiteboard
Strength.
Box squat 3RM ‘Retest’.
Conditioning.
6rft.
30 double unders
10 thrusters 52.5/35kg
