Category: Uncategorized

Skill.

7 x 2 hang snatch (no heavier than 70%)

Conditioning.

‘Karabel’
10rft

3 power snatch 60/40kg
15 wall ball 10’/9′ 9/6kg

Catch up or spend 10-15min working on 1-2 skills.

Conditioning.
‘Jackie’

1000m row
50 thrusters 20/15kg
30 pull up

The Outside

Strength.

Strict press 3,3,3,3,3 (not 3rm)

Conditioning.

7 muscle up
14 kettlebell snatch 24/16kg
100 double unders
14 kettlebell snatch
7 muscle up

Conditioning.

20 clean & jerk 60/40kg
20 toes to bar
20 burpees
15 clean & jerk
15 toes to far
15 burpees
10 clean & jerk
10 toes to bar
10 burpees
5 clean & jerk
5 toes to bar
5 burpees

Strength.

Back squat 3×5 @75% (Speed!!!!)

Conditioning.

8min amrap
6 overhead squats 60/40kg
12 box jump 30/24
200m run

Strength.

Strict press 5,5,5,5,5 (heavier than last wk)

Conditioning.

21-15-9
Handstand push up
Power cleans 52.5/35kg

Catch up or spend 10-15min working on 1-2 skills.

Conditioning.

4 rds
30 sec max effort kettlebell snatch 24/16kg
30 sec rest

4rds
30sec max effort toes to bar
30sec rest

4rds
30sec box step overs with kettlebell in front rack
30sec rest

Skill.

7 x 2 High hang snatch. No heavier than 70% of Max Snatch.

Conditioning.
‘Death by Snatch’

Min 1 do 2 snatch 45/30kg
Min 2 do 4 snatch
Min 3 do 6 snatch

And so on until you fail to complete reps in that min.

Bulletproof shoulders.

Conditioning.

Teams of 2

‘Small’
3rds
1000m row
50 burpees
50 box jump 24/20
800m run

Strength.

Back squat 3×5 @72.5% (Speed)

Conditioning.

12min amrap

6 deadlift 100/70kg
12 pull up
36 double unders