Archive

Skill.

12min working on Overhead squat.

Conditioning.

3 rounds for time

15 goblet squat 24/16kg

12 handstand push up

9 burpee

Strength. Deload.

Back squat 5 x 3 @ 60%

Conditioning.

8min amrap

400m run

21 kettlebell swings 24/16kg

12 pull up

Strength.

12min work up to a heavy single strict press.

Conditioning.

3 rounds for time

5 wall walks

10 push jerk 70/50kg

30 double unders

Skill. Snatch technique. (No heavier than 70% of max)

Conditioning.

21-15-9

wall ball 9/6kg 10’/9′

burpee

box jump 24/20

8min time cap

Conditioning.

6min amrap

6 push press 60/40kg

6 bar facing burpee

4min rest

6min amrap

8 hang power clean 60/40kg

6 bar facing burpee

4min rest

6min amrap

10 deadlift 60/40kg

6 bar facing burpee

Strength. Last day of the front squat cycle.

Front squat 10 x 3 @85% +5kg

Conditioning.

tabata toes to bar

Skill.

15min work up to heavy 3 rep hang power snatch.

Conditioning.

7min ladder of

hang power snatch 50/35kg. Going up in 2’s

2,4,6,8etc

wall ball 9/6kg 10’/9′. Going up in 4’s

4,8,12,16etc

Strength.

6 sets 3 strict chest to bar 3 strict pull up 3 Kipping chest to bar.

Conditioning.

4 rds for total reps

40sec kettlebell clean 24/16kg (alternate hands every 5 reps)

20sec rest

40sec ring rows

20sec rest

40sec box jump 24/20

20sec rest

Skill/Strength.

12min work up to a heavy 3 rep power jerk. Bars taken from floor.

Conditioning.

8min amrap

5 power clean 80/50kg

10 handstand push up

20 double unders

Strength.

Front squat 8 x 4 @80% +5kg

Conditioning.

20 bar facing burpee

20 thrusters 35/25kg

20 bar facing burpee

20 thrusters 35/25kg