Category: Uncategorized

Lift.

Touch & go power clean. 7RM

Metcon. Retest. Compare to 18th July

12min amrap

12 chest to bar
6 deadlift 80/50kg
12 handstand push up
6 power clean 80/50kg

Metcon.

20min amrap
100 double unders
50 ground to overhead w/t plate 20/15kg
50 ab mat sit up
50 box step up w/t plate 20/15kg

Lift.

Split jerk. Build to heavy single.

Metcon.

3rds of ‘Cindy’
1rd of ‘DT’ with axle bar 60/40kg
2rds of ‘Cindy’
1rd of ‘DT’
1rd of ‘Cindy’
1rd of ‘DT’

Gymnastics.

Strict muscle up

Metcon.

20min steady state.
5rds of
Min 1. AAB
Min 2. Double kettlebell front rack carry 2 x 24/16kg
Min 3. 10 ring rows
Min 4. Waiter walk AHAP

Lift.

Snatch complex.

Hang power snatch + overhead squat + power snatch + overhead squat

Metcon.

21-15-9

American swings 24/16kg
Target burpees

Skill.

Sumo deadlift high pull

Metcon.

‘Fight Gone Bad’

Strength.

Power jerk. Build to heavy 3 rep. (Heavier than 29th July)

Supinated bent row 3×8

Intervals.

12min omem.
Odd min. Amrap 6 power snatch 35/25kg
6 box jump overs 24/20
Even min. Rest

Gymnastics.

Strict muscle up.

Metcon.

18min amrap.

8 chest to bar
16 AAB/Row cal
8 deficit push up 4″/2″
50 double unders

Lift.

Clean & Jerk Complex. Build to a max.

1 power clean + 1 clean + 2 split jerk

Metcon.

15-12-9-6-3 lateral bar jumping burpee
5-4-3-2-1 cleans 85/52.5kg

Strength.

Back squat. Cycle 2. Week 3.
75% x 5
85% x 3
95% x 1+

Metcon.

7min ascending ladder
Sumo deadlift high pull 52.5/35kg
Toes to bar

2,4,6. Add 2 reps each rd.