Conditioning.
10min Amrap.
400m/300m AAB
5 each arm KB hang clean & jerk 24/16kg.
400m/300m AAB.
5 each arm KB hang snatch 24/16kg.
Rest 4min.
10min Amrap.
250m/200m Row.
10 toes to bar.
250m/200m Row.
10 push up.
Conditioning.
10min Amrap.
400m/300m AAB
5 each arm KB hang clean & jerk 24/16kg.
400m/300m AAB.
5 each arm KB hang snatch 24/16kg.
Rest 4min.
10min Amrap.
250m/200m Row.
10 toes to bar.
250m/200m Row.
10 push up.
Conditioning.
12min Amrap.
10-8-6-4-2
power clean 60/40kg
no push up burpee
pull up
Rest 2min.
12min build to heavy single clean (power or full).
Strength.
Push press 6,6,6,6. Increase weight from 5th Sept.
Intervals.
3 rounds (1:1 work/rest).
In 3min complete
500m/350m row.
In remaining time amrap
5 hang power snatch 35/25kg.
5 handstand push up.
Rest 3min after each rd.
Strength.
Speed box squats 6×2 @60% every 90sec.
Conditioning.
50 goblet squats 32/24kg.
50 ab mat sit up.
150 double unders.
50 deadlift 85/50kg.
50 box jump 24/20.
Conditioning.
‘Nate’
Conditioning.
10min ascending ladder
5 wall ball 10’/9′ 9/6kg
5 box jump 24/20
5 power snatch 35/25kg
Add 5 reps each after each rd.
Rest 3min.
10min build to heavy single snatch (power or full)
Strength.
Push press
6,6,6,6.
Intervals.
4 x 3min.
Run 300m. In remaining time Amrap
12 toes to bar
8 double KB shoulder to overhead 24/16kg
Rest 2min between amraps
Strength.
Box squat 6×4 @80%+
Conditioning.
8rft.
4 front squat 85/60kg
8 lateral bar jumping burpee
Basics class.
4 x 4min Amrap. (Alternate between A&B). 2min rest after each Amrap.
A. 4min Amrap.
10 D/B snatch (alternating).
10 Prisoner step up 24/20.
100m Run.
rest 2min.
B. 4min Amrap.
10 Push press 35/25kg.
20 Russian twists 9/6kg.
10 No push up burpee.
Rest 2min.
Oly.
Clean complex.
7 sets on every 2.30min.
1 Clean high pull + 2 Slow pull power clean (3sec pull to knee) + 2 Piwer clean.
Conditioning.
8min Amrap.
3 Ring dip. 3 Power clean 90/62.5kg.
6 Ring dip. 3 Power clean.
9 Ring dip. 3 Power clean.
12 Ring dip. 6 Power clean 90/62.5kg.
15 Ring dip. 6 Power clean.
18 Ring dip. 6 Power clean.
Add 3 reps after each rd to ring dip.
Add 3 reps to power clean after 3rds.