Archive

Gymnastics.

Strict false grip ring pull up.

Strict ring dip.

Intervals.

3x4min Amrap

5 strict handstand push up.

10 alternating d/b snatch 22.5/15kg.

5 box jump 24/20.

Rest 2min between amraps.

Strength.

Overhead squat (Tempo 32X1)

3,3,3,3,3

Metcon.

12min Amrap

6 SDLHP 60/40kg

12 Front rack reverse lunges 60/40kg

12 Knee to elbow

Metcon.

32min omem.

1. 40sec AAB.

2. 3-5 D-ball. Ground to shoulder.

3. 40sec Row.

4. 7-10 Target burpees.

Oly.

Clean & Jerk.

1 High hang clean (hips) + 1 Hang clean (above knee) + 1 Low hang clean (below knee) + 1 Power jerk.

Metcon.

8min Amrap.

5 power clean 70/50kg.

10 chest to bar.

5 power jerk 70/50kg.

Gymnastics.

4 rounds.

Strict false grip ring pull up. (21X2)

Strict ring dip. (3111).

Metcon.

15min Amrap.

6 pull up.

8 ring push up.

12 SA goblet squat (6 each arm) 32/24kg.

Strength.

Overhead squat. Increase weight from last week.

3,3,3,3,3

Metcon.

21-15-9

Deadlift 100/70kg

Box jump 24/20

Ab mat sit up

Oly.

2 position snatch

1 high hang snatch + 1 hang snatch.

Intervals.

3 x 3min amrap

2 hang snatch 52.5/35kg

25 double unders

4 hang snatch

25 double unders

6 hang snatch

25 double unders

(once round of 6 hang snatch & 25 DU completed go back to round of 2 hang snatch)

rest 2min after each Amrap.