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Skill.

Double unders.

Metcon.

25min Amrap @75-85% effort.

600m run.

15 unbroken power cleans 52.5/35kg.

200m farmers carry AHAP.

15 unbroken box jump 24/20.

Strength.

Back squat. Build to 5RM.

Then.

5 x superset

3 Push press. Build to 3RM.

rest 60sec.

4-6 strict tempo chin up (31×2).

rest 60sec.

Then.

3 30sec each side. Weighted side plank.

rest 60sec after each set.

Oly.

Snatch. 7 sets 1 Snatch on every 2min. Build to max weight.

Metcon.

14min omen.

Odd min. 20 Wall ball 10’/9′ 9/6kg.

Even min. 3 Snatch @80% of today’s max.

Gymnastics.

Strict handstand push up.

Toes to bar.

Intervals @90-95% effort.

4 x 4min

Run 400m. In reminding time Amrap of

20 SDLHP 35/25kg

10 burpees

Rest 2min after each Amrap.

Strength.

Back squat. 3×5 @90% of best 5RM.

Then.

Push press 3×3 @90% of best 3RM

Strict chin up. Increase reps from 24th April.

Accessory.

3 sets of side star planks. 30sec/side.

60sec rest btw sets.

Teams of 3

10min to find 1RM Axle bar power clean.

Then.

20min Amrap

1000m row

100 kettlebell swings 32/24kg

750m row

75 kettlebell Stoh 32/24kg

500m row

50 SA kettlebell thrusters 32/24kg

Basics class.

Teams of 2.

20min Amrap

400m run carrying med ball.

80 wall ball

600m row or 1000m AAB. Partner holds plank

60 hand release push up

Oly.

12min omem

1 Hang clean. Build to Max weight.

Metcon.

4rft.

15 chest to bar

12 bar jumping burpee

3 hang clean @80% of above

Gymnastics.

Strict handstand push up.

Intervals. Speed strength + Anaerobic power

5 x on every 3min

10 power cleans @50% of max. AFAP.

10sec AAB @100% effort.

Rest remainder of 3min.

Metcon.

2 rounds @ 75-85% effort.

4min Max distance AAB.

4min Amrap.

12-9-6

D/B snatch 22.5/15kg

Step down box jump 24/20

4min Max distance row.

4min Amrap.

30sec weighted wall sit

5 strict toes to bar

20 double unders