Category: Uncategorized

Strength.

12min work up 5rm back squat.

Conditioning.

8min ladder 2,4,6,8 etc

Wall ball 9/6kg 10’/9′

Over the box jump 24/20

Skill.

7 sets of hang power snatch + hang snatch + overhead squat

Conditioning.

3 rounds for time

10 hang power snatch 42.5/30kg

30 double unders

10 toes to bar

Strength.

Push press

5,5,5,5,5

Conditioning.

21-18-15-12-9-6-3 ground to overhead with plate 20/10kg

Between sets do 5 handstand push up 30 double unders

Skill.

12min work up to a heavy 2 rep hang power clean.

Conditioning.

5 rounds for time

12 deadlift 70/50kg

9 hang power clean 70/50kg

6 bar jumping burpee

Strength.

2rm pause front squat (3sec pause in bottom position)

Conditioning.

10min amrap

10 push press 52.5/35kg

10 kettlebell swings 24/16kg

10 box jump 24/20

Skill.

12min establish 3rm touch & go power snatch

Conditioning.

‘Isabel’

30 snatches 60/40 (power snatches allowed)

7min time cap.

Conditioning.

20min amrap done in teams of 2.

100 oh lunge with plate 20/10kg

80 pull up

60 thrusters 42.5/30kg

40 burpee

20 cleans 60/40kg (no power cleans allowed)

Conditioning.

‘Hotshots 19’

6rft.

30 squats

19 power clean 60/40kg

7 strict pull up

400m run

(30min time cap)

Skill/Strength.

2RM Thruster (off racks)

Conditioning.

Death by Thrusters 50/35kg