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Strength. Week 6.

15min build to 3RM PJ.

Conditioning.
12min Amrap.
75 DU.
10/arm DB Stoh.
10 M up.

32min. On every 2min.

1. 400m/300m Row.
2. 1RD of DB ‘DT’.
3. 25/18 AAB cal.
4. 40sec/side Side plank.

Strength. Week 6.
Performance & Fitness.
Back Squat Waves
3,1,3,1,3,1

Conditioning
7min Amrap.
30 WB.
200m Run.

Oly.
Performance.
2 Position Clean (Low hang, Floor) + 1 Jerk (Any style).
8 x On every 90sec.
Fitness.
Power variation.

Conditioning.
Performance.
9min Amrap.
15 Knee to elbow.
12 Lateral burpee over BB.
3 P.Clean.
Add 1 rep to clean each rd.

Fitness.
15 Knee raises.
12 Burpee.
3 Deadlift + 3 Dual DB Power clean.
Add 1 rep to DL + PC each rd.

Gymnastics. Week 6.
SHSPU (Volume). 10min omem.

Teams of 2 conditioning.
A.
10min Ladder.
10 Cal row.
10 SA KB C&J 28/20kg.
Add 10 reps.

Rest 2min.

B.
10min Amrap.
10/7 Cal AAB.
10 Pull up.
10 Dual KB DL 32/24kg.

‘Mash up’
3x8min Amrap/5min Rest.

A.
10 Hang power clean 42.5/30kg.
30 Double unders.
10 Front squat 42.5/30kg.
30 Double unders.

B.
12/8 AAB cal.
20 Alt DB Snatch 22.5/15kg.

C. (CORE)
50m D-ball carry (Bear hug).
20 Russian twists with med ball 9/6kg.
10 Ab mat sit up with med ball.

Skill.
Muscle snatch.

Conditioning.
4x3min Amrap/60sec Rest.
4 MS.
6 Brp.
10 ASQ.

Strength. Week 5.
Performance & Fitness.

A1. 1 PP + 2 PJ.
A2. Supinated pull up.

Conditioning.
15min omem.
1. 10 DB C&J.
2. 20sec ME Push up.
3. 20-30sec L-sit.

3 sets on every 10min.

500m/400m row.
15 Brp.
25/18 AAB cal.
25 WB.

Strength. Week 5.
Performance & Fitness.

Back squat waves.
5,3,5,3,5,3
(Each wave heavier than previous).

Conditioning.
6min Ladder.
2 RKBS.
2 KB BSO.
Add 2 reps each rd.