Strength.
Push press 4RM.
Conditioning.
27-21-15-9
Deadlift @bodyweight
Bar facing jumping burpee
Strength.
Push press 4RM.
Conditioning.
27-21-15-9
Deadlift @bodyweight
Bar facing jumping burpee
Conditioning.
20min amrap
50 wall ball 10’/9′ 9/6kg
100 double unders
25 toes to bar
10 snatch 52.5/35kg
Strength.
Front squat 3RM.
Conditioning.
5rft
20 kettlebell swings 24/16kg
15 kipping hspu
Rest 60sec after each rd.
Conditioning.
5min amrap
5 bench press bodyweight
1 rope climb
2min rest
5min amrap
10 toes to bar
5 box jump 30/24
2min rest
5min amrap
15-12-9
Power clean 60/40kg
Ring dips
Skill.
MisFit Clean Complex. Build to a max.
Power clean + Power jerk + Front squat + Hang clean + Split jerk.
Conditioning.
5rds for total reps.
30sec cal row
30sec rest
30sec thrusters 42.5/30kg
30sec rest
30sec kettlebell swings 24/16kg
30sec rest
Catch up or skill work.
Conditioning.
12min amrap
20 alternating kettlebell snatch 24/16kg
10 burpee box jump 24/20
Strength.
Back squat 5RM. Then 3×5@90% of 5RM
Conditioning.
3rft
10 deadlift 125/82.5kg
50 double unders
Strength.
Push press 5RM
Conditioning.
3x4min amrap
5 strict hspu
10 alternating pistols
15 pull up
Rest 60sec btw amraps
Start next amrap where you finished.
Conditioning. ‘Open Prep’
‘Ben Bergeron Open Test’
20min amrap
50 wall ball 10’/9′ 9/6kg
50 double unders
40 box jump 24/20
40 toes to bar
30 chest to bar
30 burpees
20 p.clean 65/45kg
20 p.jerk 65/45kg
10 p.snatch 65/45kg
10 muscle up
Strength.
Deadlift 1RM
Conditioning.
5rds. In 60sec complete
5 axle hang power clean 60/40kg
10 front rack lunges
Amrap muscle up’s in remaining time.
60sec rest btw rds.