Conditioning.
20min amrap
Teams of 4
80 box jump 24/20
80 pull up
80 squats
80 push up
One athlete must row 250m and one athlete must run 200m
Conditioning.
20min amrap
Teams of 4
80 box jump 24/20
80 pull up
80 squats
80 push up
One athlete must row 250m and one athlete must run 200m
Team workout
Skill.
7 x 2 hang snatch (no heavier than 70%)
Conditioning.
‘Karabel’
10rft
3 power snatch 60/40kg
15 wall ball 10’/9′ 9/6kg
Catch up or spend 10-15min working on 1-2 skills.
Conditioning.
‘Jackie’
1000m row
50 thrusters 20/15kg
30 pull up
Strength.
Strict press 3,3,3,3,3 (not 3rm)
Conditioning.
7 muscle up
14 kettlebell snatch 24/16kg
100 double unders
14 kettlebell snatch
7 muscle up
Conditioning.
20 clean & jerk 60/40kg
20 toes to bar
20 burpees
15 clean & jerk
15 toes to far
15 burpees
10 clean & jerk
10 toes to bar
10 burpees
5 clean & jerk
5 toes to bar
5 burpees
Strength.
Back squat 3×5 @75% (Speed!!!!)
Conditioning.
8min amrap
6 overhead squats 60/40kg
12 box jump 30/24
200m run
Strength.
Strict press 5,5,5,5,5 (heavier than last wk)
Conditioning.
21-15-9
Handstand push up
Power cleans 52.5/35kg
Catch up or spend 10-15min working on 1-2 skills.
Conditioning.
4 rds
30 sec max effort kettlebell snatch 24/16kg
30 sec rest
4rds
30sec max effort toes to bar
30sec rest
4rds
30sec box step overs with kettlebell in front rack
30sec rest
Skill.
7 x 2 High hang snatch. No heavier than 70% of Max Snatch.
Conditioning.
‘Death by Snatch’
Min 1 do 2 snatch 45/30kg
Min 2 do 4 snatch
Min 3 do 6 snatch
And so on until you fail to complete reps in that min.