Archive

Oly.

Power snatch.

Build to today’s 1RM.

Metcon.

8min ladder

3 power snatch 45/30kg

2 box jump 24/20

1 Burpee pull up

Add 1 rep to each movement after each completed rd.

Strength.

Clean grip deadlift. Every 2min.

1×8 @50%

1×6 @60%

1×4 @70%

1×2 @80%

1×2 @90%

Speed clean grip deadlift. Every 2min.

3×3 @75%

Intervals.

5rft.

5 double KB hang clean 24/16kg x 2

10 double KB front rack reverse lunge

5 double KB shoulder to overhead

5 burpee

Rest 60sec

Gymnastic strength & SA pressing strength.

10min omem.

Odd min. 5-10 Strict toes to bar.

Even min. 4-6/arm Single arm Z press (Alternating). AHAP.

Metcon.

20min Partner amrap.

A. Top of the hill run.

B. Cal row.

Partners switch after run.

Strength.

Back squat

1×6 @65%

1×4 @75%

1×2 @85%

1×2 @90%

1xme @85%

Metcon.

7min amrap.

Wall ball 10’/9′ 9/6kg

omem 5 SDLHP 60/40kg

Oly.

Power clean.

Build to today’s 1 RM.

Metcon.

10-8-6-4-2

Power clean 85/60kg

Lateral bar jumping burpees

Strength.

Clean grip deadlift

1×8 @50%

1×6 @60%

1×4 @70%

1×2 @80%

1×2 @85%

Speed deadlifts

3×3 @70%

Metcon.

3rft.

400m run

12 front squat 60/40kg

21 box jump 24/20

Team of 2

30min Amrap.

500m row

40 Shoulder to overhead 40/30kg

800m AAB

40 Toes to bar

Strength.

Back squat.

1×6 @65%

1×4 @75%

1×2 @85%

1×2 @90%

1×4-6 @85%

Metcon.

21-15-9

KB snatch (alternating) 32/24kg

Strict ring dip

25min Amrap.

43 cal row (partner holds a plank)

43 American swings 32/24kg

43 Burpee over the rower

43 AAB cal (partner holds a plank)

43 Stoh 32/24kg

43 weighted partner sit up 9/6kg

430m run holding med ball 9/6kg

Oly.

Snatch. Build to a heavy single.

Metcon.

8min Amrap.

15 power snatch 35/25kg.

15 wall ball 10’/9′ 9/6kg.

30 double unders.