Archive

Strength.

Strict press 3,3,3,3,3

Conditioning.

3rft
42 double unders
15 push press 50/35kg
9 chest to bar

Catch up on any strength/skill work you have missed this week or spend 10-15min working on 1-2 skills.

Conditioning.

5 rds for total reps
20sec kettlebell swings 24/16kg
10sec rest
20sec lateral box jump overs 20″
10sec rest
20sec ground to overhead with bumper 20/10kg
10sec rest
20sec air squat
10sec rest

Skill.

7 x every 2min 2 hang clean + 1 power jerk (no heavier than 70%)

Conditioning.

Hero workout ‘DT’

5rft
12 deadlift 70/50kg
9 hang power clean
6 power jerk

Conditioning.

4rds
7 toes to bar
7 target burpees

After 4rds run 400m

4rds
7 power snatch 45/30kg
7 overhead squat

After 4rds run 400m

4rds
7 toes to bar
7 target burpees