Archive

Lift/Strength.

4 x on every 90sec
10 touch & go power jerks (heavier than last week)

Then.

Pull up program.

Metcon.

9min amrap
7 unbroken handstand push up
7 unbroken sumo deadlift high pull 45/30kg

If you break a set. Rest 45sec

Metcon.

6min amrap
20 kettlebell swings 24/16kg
10 box jump 24/20
40 double unders

Rest 5min.

4min amrap
6 front squat 80/50kg
6 target burpees

Rest 2min.

3min amrap
4 front squat 80/50kg
4 lateral bar jumping burpees

Rest 90sec.

2min amrap
2 front squat 80/50kg
2 burpees

Lift.

Power clean & jerk. (2sec pause in clean & the jerk)
Build to a heavy single.

Metcon.

Open workout 13.4

7min ascending ladder

3 clean & jerk 60/40kg
3 toes to bar

Add 3 reps each rx.

Skill.

5 x on every 90sec 5 touch & go Power snatch 60/40kg

Then.

Double under practice
Adv. 100-150 unbroken afap.

Metcon.

Open workout 14.1

10min amrap
30 double unders
15 power snatch 35/25kg

Strength/Skill

4 x on every 90secs 10 touch & go Power Jerk 60-70kg/40-45kg

Then.

Pull up program.

Conditioning.

Tabata Handstand push up or push up.

Conditioning.

5rft
10 deadlift 125/85kg
20 box jump 24/20
30 wall ball 10’/9′ 9/6kg

Strength/Skill.

5RM Thruster. (Touch & Go)

Conditioning.

3min amrap
5 hang power clean 52.5/35kg
5 lateral bar jump burpee

Rest 2min.

Repeat amrap.

Conditioning.

In pairs
In 20min complete

200 double unders
Then in remaining time complete

40 toes to bar
20 split jerk 70/45kg
40 chest to bar
20 power clean 70/45kg
40 hspu
20 power clean
40 chest to bar
20 split jerk
40 toes to bar