Category: Uncategorized

Strength.
Front squat. Tempo 30X1
3,3,3

Conditioning.
10min Amrap
12 (6/arm) FR reverse lunge 32/24kg
16 ab mat sit up
32 double unders

Conditioning.
10rds. 2min on. 1min rest.

4 C&J
8 chest to bar
4 Thrusters
8 Burpee
4 Power snatch
8 Box jump

Strength.
A1. Close grip bench press. Tempo 20X1
4,3,2,1
Rest 60sec
A2. 4-6 Dual DB bent row. Tempo 2020
Rest 60sec

Conditioning.
16min omem.
1. Hspu
2. 40sec AAB
3. 40sec D-ball hold
4. 40sec Row

Strength.
Segmented snatch grip deadlift. Tempo 3131
2,2,1,1

Conditioning.
4 x In 2.30min complete
25 wall ball
15 toes to bar
In remaining time Amrap
DB snatch
Rest 90sec after each rd.

Strength.
Back squat 1RM.

Conditioning.
6min ladder
4 deadlift 85/60kg
4 pistols
4 deadlift
8 pistols
4 deadlift
12 pistols

Add 4 reps to pistols each rd.

Conditioning.
15min Amrap
15 swings
10 box jump step down
15 ab mat sit up
10 med ball cleans

Rest 3min.

12min build to 3RM T&G Power clean

Strength.

A1. Close grip bench press. Tempo 20X1
8,6,4,2

Rest 60sec

A2. 4-6 SA DB Chainsaw row. Pause at the top.

Rest 60sec

Conditioning.
(5min time cap)
100 double unders
10 Stoh 80/55kg
30 pull up
10 Stoh
100 double unders

Rest 3min.

(5min time cap)
75 double unders
10 Stoh 70/50kg
20 pull up
10 Stoh
75 double unders

Strength.
Segmented snatch grip deadlift. Tempo 3131
2,2,2,2

Conditioning.
4rft.
4 low hang power clean 85/60kg
8 lateral bar jump burpee
12 toes to bar
60sec Row.
Rest 90sec (decrease rest by 15sec after each rd).

Skill:
Toes to bar progressions

Conditioning.
5 rounds.
3min Amrap
5 deadlift 60/40kg
7 no push up no jump burpee
9 box jump step down 24/20
Rest 60sec between amraps.

Strength.
Back squat. Tempo 20X1
3,2,1,2,3

Conditioning.
6min Amrap
6 SA KB snatch (right) 32/24kg
6 SA KB Front rack lunge (right)
24 double unders
6 SA KB snatch (left)
6 SA KB Front lunge (left)
24 double unders