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Conditioning.

Team of 2

Running clock.

0-12min run 800m in remaining time each team member establish 1rm power snatch.

at the 12min begin 12min ladder of

2 power snatch 50/35kg

2 box jump overs 24/20

increase reps by 2 each round.

Strength.

Snatch deadlift 5 x 2 @ 105% of snatch. (If you don’t have a 1rm snatch then do 2,2,2,2,2. Increasing weight each set).

Conditioning.

‘Diane’

21-15-9

deadlift 100/70kg

handstand push up

Strength.

1rm strict press.

Conditioning.

15-12-9-6-3

push press 60/40kg

lateral bar burpee

Skill.

Advanced. 10min work up to heavy single power snatch. Then 3×1 @ 85% of heavy single.

Novice. 10min work up to heavy single hang power snatch. Then 3×1 @ 85% of heavy single.

Conditioning.

Running Jackie.

800m run

50 thrusters 20kg

30 pull up

Strength.

Back squat 3,3,3,3,3

Conditioning.

10min amrap

8 toes to bar

8 hang power clean 60/40kg

8 step down box jump 24/20

Workout in teams of 3.

12min 3rm front squat.

3min rest.

15min amrap of

200 wall ball 10’/9′ 9/6kg

600m run

100 pull up

600m run

Strength.

Good mornings 4,4,4,4

Conditioning.

5rds 3min amrap of

4 push jerk 60/40kg

6 front rack lunges

24 double unders

1min rest between amraps.

Skill. 10min on toes to bar progressions

Conditioning.

4 rounds for time

400m run

21 burpees

12 toes to bar

Skill. Handstands.

Strength.

Pendlay row 5,5,5,5

Conditioning.

5 rds 90sec amrap

7 handstand push up

7 box jump 24/20

7 russian kettlebell swing 24/16kg

90sec rest between amraps.

Skill.

Work up to a heavy clean & jerk.

Conditioning.

9 cleans 70/45kg

21 chest to bar

7 cleans 70/45kg

15 chest to bar

5 cleans 70/45kg

9 chest to bar