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Strength.

Strict press 5,5,5

Push press 3,3,3

Conditioning.

10min amrap

200m run

8 handstand push up

12 chest to bar

Skill.

15min work up to a heavy hang power clean + power clean.

Conditioning.

7min ladder of

20 double unders

2 power clean 60/40kg

20 double unders

4 power clean 60/40kg

keep adding 2 reps to power cleans. Double unders remain at 20

Strength.

Tempo back squat 5,5,5,5,5

Increase weight from last week.

Conditioning.

10min amrap

8 strict toes to bar

8 thrusters 42.5/30kg

16 front rack lunges 42.5/30kg

Strength.

Pendlay row 5,5,5,5

Conditioning.

400m run

21 back squat 60/40kg

400m run

15 front squat 60/40kg

400m run

9 overhead squat 60/40kg

Pick 2 skills and spend 10min working on them.

Conditioning. (Workout today is about quality of movement. Take time to set up for each movement).

15min amrap

12 alternating kettlebell snatch 24/16kg

6 deficit hspu (6″/4″)

3 muscle up (rings/bar)

Strength.

Good Mornings

4,4,4,4,4

Conditioning.

5 rounds of 2min amrap 2min rest.

15 wall ball 10’/9′ 9/6kg

10 over box jump 24/20

Skill.

15min work up to a heavy 2 rep split jerk.

Conditioning.

10min amrap

50 double unders

5 split jerk (use 75% of heavy 2rep)

10 lateral bar burpee

Strength.

Tempo back squats 30X1. Heavier than last wk.

5,5,5,5,5

superset with strict chest to bar.

Conditioning.

3 rounds of ‘The Chief’

3min amrap of

3 power clean 60/40kg

6 push up

9 air squat

1min rest between each amrap

Conditioning.

Team of 2

8min to complete 1000m run then

amrap of burpee to plate.

At the 8min mark.

10min to complete 1000m run then

amrap of ground to overhead with bumper plate 20/10kg.

At the 18min mark.

12min to complete 1000m run then

amrap of overhead lunge with bumper plate 20/10kg.

Strength.

Snatch deadlift with 5sec eccentric

3,3,3,3,3

superset with strict hspu

Conditioning.

10,9,8,7,6,5,4,3,2,1 power snatch 42.5/30kg

10 pull up between each set.