Category: Uncategorized

Test week.

Strength.

Push press 1rm

Conditioning.

15 toes to bar
20 shoulder to overhead 40/30kg
15 toes to bar
20 overhead squats 40/30kg
15 toes to bar
20 shoulder to overhead 40/30kg
15 toes to bar

Skill. Test week.

Power clean 1rm

Conditioning.

5rds omem (15min)

Min 1. 10 hang power clean 60/40kg
Min 2. 10 chest to bar
Min 3. 25m shuttle runs. Accumulate 100-150m

Strength.

Front squat 3,3,3,3,3

Strict wide grip pull up 3 x max effort

Conditioning.
Teams of 2

2rds for reps
2min power snatch 40/30kg
2min lateral bar hop burpee
2min wall ball 10’/9′ 9/6kg

Conditioning.

Teams of 3

20min amrap
100 double unders
40 toes to bar
20 split jerk 70/45kg
40 pull up
20 deadlift 70/45kg
40 hspu

Two athletes work through amrap while third completes 200m run

Skill.

Teams of 2 build to heavy 1 rep thruster

Conditioning.
Teams of 2

15min amrap

21-15-9-6-9-15-21

Thrusters 42.5/30kg
Bar facing burpees

Skill.

Pistol progressions.

Conditioning.

12min omem.
Odd min. 60sec amrap 10 box jump overs 24/20 10 power clean 52.5/35kg
Even min. Rest

Midline.

Dead bugs

Strength.

5rm deadlift. Reset each rep.

Conditioning.

9min amrap

6 target burpees
8 chest to bar
20 lunges

Skill.

Low hang snatch 2,2,2,2,2,2,2

Conditioning.

5rft
10 ground to overhead 35/25kg
50 double unders

Strength.

Strict press 5,5,5,3,3,1,1

Chin up 3 x 8-12

Conditioning.

8min ascending ladder

2 shoulder to overhead 60/40kg
2 toes to bar
2 box jump 24/20

Add 2 reps each rd

Teams of 2.
Work up to heavy single power snatch.

2min rest.

Conditioning.

Teams of 2
18min amrap

5 pull up strict/kip or butterfly (choose which you need to work on)
10 power snatch 42.5/30kg
15 lateral bar hop burpee