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Oly (Barbell cycling)
10min omem
3 T&G Power clean & jerk

Conditioning.
16min omem.
1. 6-12 UB CTB
2. 40sec row @ aerobic pace
3. 10 UB OHS
4. 40sec BF burpee

2rds

A.
5min Amrap
250m/200m Row
5 DB Devils press (No push up)

Rest 2min.

B.
5min Amrap
15/10 AAB cal
10 Alt KB thrusters
10 Ab mat sit up

Rest 2min.

Functional bodybuilding. Week 4.
Upper/Lower body split.
See whiteboard.

Conditioning.
7min @ Grinder pace
15 HPS
15 Burpee
15 BJSD
15 Ring PU

Gymnastics.

Conditioning.
20min work through
100 DU
30 T2B
20 PC
10 Bar Mup
Rest 3min & repeat

Strength. Week 4.
Front squat. Tempo 2221
2,2,2,2

Conditioning.
7min Amrap
4-6-8-10-12-14
Hspu (Open standard)
Alt DB Snatch (New standard)

3 rounds (alternate between A&B)
A.
4min working through
15 WB
12 Russian swings
9 BJSD

Rest 2min.

B.
4min working through
12/9 AAB cal
9 HPC
6 Push up

Rest 2mi .

Oly.
Hang snatch. 6×3 every 90sec.

Conditioning.
16min omem.
1. 30sec DU
2. 6 T&G Power snatch (moderate)
3. 6-10 Burpee BJO (New standard)
4. 40sec AAB @aerobic pace

A.
7min Amrap.
15/10 AAB cal.
5 Burpee BJSD.

Rest 3min.

B.
7min Amrap.
300m Row.
12 Alt DB C&J.

Rest 3min.

C.
7min Amrap.
50 SU.
20-30sec/side Side star plank.
20 Alt lunges.

Functional bodybuilding. Week 3.
See whiteboard.

Conditioning.
7min Grinder (move with purpose).
5 Dual KB sumo deadlift + 5 Dual KB hang clean.
10 Turkish sit up (5/arm).
8-10 Tempo ring rows.

Gymnastics.
Pick 1-2 skills and work on quality.

Conditioning.
4 x 3min Complete the following
250m/200m row
15 DB thrusters
Amrap CTB (unbroken sets) in remaining time.
Rest 90sec.