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Skill.

7 sets (every 2min) 2 high hang snatch. (Keep light to work on speed under the bar)

Conditioning.

10min amrap

7 thrusters 50/35kg

7 bar facing burpee

7 toes to bar

Strength.

good mornings 5 x 5 @28% of back squat 1rm. Tempo 3011

Conditioning.

6min ascending ladder 3,6,9 etc

3 power clean 60/40kg

3 step down box jump

Skill/Strength.

4 x 5 strict handstand push (work deficit if 10+ strict hspu)

Conditioning.

5min amrap

5 chest to bar

20 double unders

2min rest

5min amrap

10 push up

10 sit up

Strength.

Back squat. On every 2min.

1 x 6 @65%

1 x 4 @75%

1 x 2 @80%

1 x 2 @85%

1 x 1 @90%

rest 2min

then. 1 x max effort @80%

Conditioning.

9min amrap

21-15-9

kettlebell swing 24/16kg

burpee

wall ball 10’/9′ 9/6kg

Team workout.

Strength.

Front rack lunges 8,8,8,8,8 (4 each leg)

Conditionng.

3 rds for total reps

60 sec thrusters 35/25kg

60sec double unders

60sec hang power snatch 35/25kg

60sec over box jump 24/20

60sec rest

Conditioning.

Teams of 2

20min amrap

80 wall ball 10’/9′ 9/6kg

60 kettlebell cleans 24/16kg

40 toes to bar

20 handstand push up

Strength.

Push press 5 x 5 @ 70% of 1rm

Conditioning.

4 rft

5 bar facing burpee

7 shoulder to overhead 70/45kg

9 chest to bar

Skill.

12min work up to heavy clean (power or full)

Conditioning.

5rds. On every 3min complete

400m run

10 step down box jump 24/20

1 clean @ 90% (power or full)

Strength.

back squat 5 x 3 @70% of 1rm

Conditioning.

7min amrap

10 push up

15 goblet squat 24/16kg

20 sit up