Category: Uncategorized

Strength.
1rm Front squat.

Conditioning.

7min amrap
8 knees to elbow
8 wall ball 10’/9′ 9/6kg
8 box jump 30/24

Skill.

1RM Split Jerk.

Conditioning.

5rft
5 lateral bar jump burpee
7 shoulder to overhead 70/45kg
9 chest to bar

Team workout

Strength.

Speed back squat
5×3 @67.5%

Conditioning.

In pairs 15min amrap (you go, I go)

2 muscle up
4 handstand push up
8 kettlebell swing 32/24kg

Strength.

Strict pull up 4×8

Strict ring dip 4×8

Conditioning.

10min amrap
200m run
10 step down box jump 24/20
10 sumo deadlift high pull 40/30kg

Skill.

7 x every 2min 1 cluster (clean to thruster).

Conditioning.

10-8-6-4-2 clusters 60/40kg
30 double unders after each rd.

Strength.

Front squat

1×4 @80%
1×3 @85%
1×2 @87.5%
1×2 @92.5%
1×1 @97.5%

Conditioning.

7min amrap
7 burpees
7 air squat
7 hand release push up
7 atomic sit up

Conditioning.

Teams of 2.
0-10min row 2km.

Then at 10min begin

5rft
20 box jump overs 24/20
20 power jerk 52.5/35kg
20 Russian swings 24/16kg

Conditioning.

Teams of 2

30 power snatch 60/40kg
20 knees to elbow
25 front squat 60/40kg
30 push up
20 power snatch 60/40kg
40 toes to bar
15 shoulder to overhead 60/40kg
50 ring dips
10 power snatch 60/40kg
60 burpees

Strength.

Speed back squat 5×3 @62.5%

Conditioning.

‘Fran’
21-15-9
Thrusters 42.5/30kg
Pull up