Category: Uncategorized

Team workout

Skill.

6 x 2+1 High hang clean + Jerk (no heavier than 70%)

Conditioning.

10 down to 1 Power clean 70/45kg
1 up to 10 Box jump 30/24

Catch up on missed strength work. Or 15min working on 1-2 skills.

Conditioning.

21-15-9-6-3
Kettlebell swings 24/16kg
Down/up’s

Strength.

Strict press 5,5,5,5,5 (not a 5RM) Speed!!

Conditioning.

3rds for total calories.

In 2min complete:

5 shoulder to overhead 60/40kg
10 deadlift
Max cal row in remaining time

2min btw rds

Conditioning.

4rft.
20 pull up
200m run
20 push up
200m run
20 squats
200m run
20 sit up

Strength.

Back squat 3 x 5 @70% of 5rm. (Speed!!!)

Conditioning.

3rft

20 hang snatch 42.5/30kg
50 double unders

Conditioning.

Teams of 2.

In 24min complete

300 double unders.

Then ascending ladder of

3 shoulder to overhead 60/40kg
6 sit up
9 kettlebell swings 24/16kg
12 target burpee

Add 3 reps each rd.

Skill.

7 x every 2min 2 Power snatch

Conditioning.

21 back squat 70/45kg
400m run
15 back squat
400m run
9 back squat
400m run

Strength.

Strict press 6,6,6,6

Conditioning.

30 lunges
20 hang power clean 60/40kg
25 pull up
20 push up
25 pull up
20 hang power clean 60/40kg
30 lunges

Skill.

Turkish get up 1 rep each arm.

Conditioning.

7 x on every 3min complete

250/200m row
30 double unders
12 alternating kettlebell snatch 24/16kg