Archive

Skill.

Clean & Jerk 1RM

Conditioning.

Xendurance qualifier workout 1.

6min amrap
Clean & Jerk 80/60kg

Shoulder prehab.

Conditioning.

25min amrap

800m run
30 kettlebell swings 24/16kg
30 pull up

Strength.

Back squat 3 x 3 @ 92.5% of 5RM

Conditioning.

21-15-9

Front squat 42.5/30kg
Sit up
Box jump 24/20

Conditioning.

5rds of 3min amraps

6 kettlebell cleans (3 each arm) 24/16kg
6 hand release push up
9 air squat

60sec rest btw amraps

Start each amrap where you finished.

Skill.

Snatch 1RM.

Conditioning.

10min amrap

1 pull up bar complex (4 pull up, 3 chest to bar, 2 muscle up. complex must be completed unbroken)
3 snatch 70/45kg
200m run

Skill. Gymnastics

4rds omem (12min)
Min 1. 3-5 roll to candlesticks
Min 2. 30-45sec handstand hold (nose & toes)
Min 3. 6-8 pistols each leg.

Conditioning.

10min amrap
200m single arm farmers carry 24/16kg
20 wall ball 10’/9′ 9/6kg

Conditioning.

7 power clean 75/47.5kg
21 handstand push up
7 front squat
21 chest to bar
7 shoulder to overhead
21 toes to bar
7 clusters
100 double unders

Then work back down to power cleans

Skill.

8 x every 2min 1 jerk drive + 1 split jerk

Conditioning.

‘Intervals’
4rds for total reps

40sec Cal row
20sec rest
40sec Box jump overs 20″
20sec rest
40sec Weighted sit up
20sec rest

Strength.

Back squat 3 x 4 @90% of 5RM.

Conditioning.

21-15-9-3

Sumo deadlift high pull 52.5/35kg
Lateral bar jumping burpees

Conditioning.

25min amrap

400m Run
10 Burpee to target
15 Box jump overs 24/20
500m Row
10 Toes to bar
15 Hang power clean 60/40kg