Archive

Strength.

Jerk complex.
5 sets @ 60-65% of Split jerk 1RM
3 push press + 2 power jerk + 1 split jerk.

Metcon.
4rft.
200m run
10 hang power clean 60/40kg
20 ab mat sit up

Gymnastics.

Ring muscle up. See whiteboard.

Metcon.
6 rounds for quality.

Min 1. 10-15 toes to bar.
Min 2. 5-10 handstand push up.
Min 3. 10 bar facing burpees.

Strength.

Front squat 3×10 @55%

Accessory work.

See whiteboard.

Metcon.

45 thrusters 42.5/30kg
45 pull up

Metcon.
Open 11.1/14.1

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

Rest 2min

Oly.

Build to max weight in snatch complex.

Snatch deadlift + hang snatch + snatch

Strength.

Power jerk 5 x 3 @ 85% of 3RM.

Metcon.

Teams of 2.

1.5/1.2KM row
50 box jump overs 24/20
3/2.5KM AAB
50 deadlift 60/40kg

Work load must be shared equally

Gymnastics.

Handstand push up. See whiteboard.

Metcon.

3rft.
400m run
20 kettlebell snatch (alternate) 24/16kg

Strength.

Front squat 1RM

Intervals.

3 x 3min Amrap

20 wall ball 10’/9′ 9/6kg
10 kettlebell swings 32/24kg

Rest 2min btw amraps