Category: Uncategorized

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

Metcon.

10min Amrap.
50 double unders
40 box jump 24/20
30 toes to bar
20 pistols
10 power clean 85/55kg
On every 2min complete 5 lateral bar jump burpees

Rest 3min.

12min build to heavy 1 rep power clean

Strength.

5 sets every 90sec of
3 push press + 2 power jerk + 1 split jerk @55-60% of 1RM split jerk.

Metcon.

21-15-9 floor press 70/45kg
15-12-9 strict pull up

Finisher.

4×20 banded pull aparts

Strength.

Back squat. Heavy 5 rep. Increase weight from 18th Jan

Intervals.

3 x 3min
500/400m row
In remaining time
Amrap burpee to plate

Rest 3min btw rds

Strength.

Power jerk 5 x 3 @80% 3RM
Superset with
5 sets strict pull up or chin up 5-10 reps

Metcon. Restest.

15.4

Gymnastics.

10min omem.
Odd min. 20-30 hollow rocks.
Even min. Pistols. See whiteboard

Metcon. Teams of 2.

20min Amrap AAB cal.
Switching every 2min.
Partner A 2min AAB cal
Partner B 2min Amrap of 30′ farmers carry & front rack hold shuttles. AHAP