Category: Uncategorized

Strength.

Push press 5 x 5 @ 70% of 1rm

Conditioning.

4 rft

5 bar facing burpee

7 shoulder to overhead 70/45kg

9 chest to bar

Skill.

12min work up to heavy clean (power or full)

Conditioning.

5rds. On every 3min complete

400m run

10 step down box jump 24/20

1 clean @ 90% (power or full)

Strength.

back squat 5 x 3 @70% of 1rm

Conditioning.

7min amrap

10 push up

15 goblet squat 24/16kg

20 sit up

Team of 2.

20min amrap

400m run

40 step down box jump 24/20

40 shoulder to overhead 60/40kg

40 air squat

40 partner burpee

Strength.

1rm deadlift

Conditioning.

Alternating tabata. (16 rds)

russian kettlebell swings 24/16kf

pull up

Conditioning.

20min amrap

50 overhead lunge with plate 20/15kg

40 toes to bar

30 thrusters 42.5/30kg

20 handstand push up

100 double unders

Skill.

snatch 1rm.

conditioning.

5rds 90sec

run 200m in remaining time amrap burpee box jump 24/20

rest 90sec btw rds

Strength.

4sets of

5 floor press

rest 90sec

5+ strict tempo pull up (3131)

rest 90sec

Conditioning.

buy in 100 double unders

3 rft

10 chest to bar

10 hang power clean 70/45kg

buy out 100 double unders

Strength.

Back squat 1rm.

Conditioning.

‘Karen’

150 wall balls 10’/9′ 9/6kg

Strength.

1rm front squat

Conditioning.

8min amrap

8 behind neck snatch grip push press 50/35kg

8 overhead squat

8 box jump 24/20