Archive

Strength.

Sumo deadlift. 5 reps at heavy 3 from 1st week of cycle

Conditioning.

100 power snatch 45/30kg. 10min time cap.

On min 1. Do 1 burpee.
On min 2. Do 2 burpee.
Etc.

Catch up or Skill work.

Conditioning.

3rft
10 hang power clean 60/40kg
200m run
15 toes to bar
200m run

Skill.

Split jerk 7×2 @ 70-75% of 1RM

Conditioning.

10min amrap
30 double unders
5 strict chest to bar
15 med ball cleans 9/6kg

Conditioning.

20min amrap

200m run
5 HSPU
3 power clean 80/50kg
1 thruster 80/50kg

Strength.

Back squat 4×5 @ 70% of 5RM

Conditioning.

5rds
10 deadlift 100/70kg
10 sit up
10 box jump overs 24/20

Rest 1min after each rd.

Conditioning.

Team of 2.

In 20min complete
300 double unders

Then in remaining time ascending ladder of

10 partner med ball sit up 9/6kg
10 power cleans 45/30kg
10 target burpees

Add 5 reps each rd

Strength.

Sumo deadlift. Pull last weeks heavy 3 for 4 reps.

Conditioning.

12min amrap
400m run
30 wall ball 10’/9′ 9/6kg
30 chest to bar

Catch up on strength/skill or pick 1-2 skills to work on.

Conditioning.

21-15-9
Front squat 60/40kg
Lateral bar burpees

Conditioning.

Team of 2. 20min amrap

30 toes to bar
15 power snatch 60/40kg
30 box jump overs 30/24
15 overhead lunge 60/40kg

Skill.

Split jerk 6×2 @ 70% of 1RM

Conditioning.

In a 12min complete
6rds of
10 shoulder to overhead 65/42.5kg
50 double unders

In remaining time amrap muscle up