Category: Uncategorized

Strength.

Close grip bench press. Tempo 30X1.
10,8,6,3
Rest 60sec.
8 Dual DB bent row. Tempo 2111.
Rest 60sec.

Conditioning.
6min amrap.
12 ring dip.
9 front squat 70/47.5kg.

Strength.

Segmented Snatch grip Deadlift. Tempo 3131
5,5,4,4

Conditioning.
4rft on every 3.30min. Increase effort each rd.
10 unbroken hang power clean.
8 Tall box jump 30/24
12 ab mat sit up.
200m run.

Conditioning.

20min Amrap.

Teams of 2.

20 AAB cal

40 Wall ball

20 Ring row

40 Ground to overhead 20/15kg

20 Partner sit up with med ball 9/6kg

Conditioning.

Half ‘Jack’

10min amrap

10 push press 52.5/35kg

10 swings 24/16kg

10 box jump 24/20

Rest 3min

10min build to 3RM Overhead squat

Barbell taken from the floor.

Oly.

Split jerk 1RM.

Conditionng.

6min amrap.

200m Run

10 chest to bar

10 air squat

Rest 2min.

6min amrap.

250m/200m row

30sec hollow hold

10 HRPU

Barbell cycling.

6min omem

5 Touch & Go Power clean & jerk (2sec pause in catch with clean & the jerk).

Conditioning.

18min Amrap

Teams of 2

31 AAB cal

31 Toes to bar

31 P.clean 80/55kg

31 Bar facing jump burpee

Strength.

back squat cluster

5 x 1:1:1 (Rest 10sec between each rep)

Conditionng.

6min ascending ladder

2 SDLHP 52.5/35kg

2 Front squat 52.5/35kg

Add 2 reps each round

Conditioning.

15min amrap.

Teams of 2.

10 bar muscle up

60 wall ball 10’/9′ 9/6kg

20 d-ball clean 60/40kg

Rest 2min.

12min build to 1RM Snatch (power or full)

(Combined weight).

Strength/Oly.

5 sets 1 push press + 1 power jerk + 1 split jerk

3 sets strict wide grip pull up. Max effort -1

Conditioning.

7min amrap

7 shoulder to overhead 52.5/35kg

7 bar facing jump burpee

Barbell cycling.

6min omem

5 touch & go Power snatch (2sec pause in catch)

Conditioning. Sustainable effort.

A. 7min amrap.

200m run

20 d/b snatch 22.5/15kg

40 double unders

Rest 3min.

B. 7min amrap.

150m row

2 wall walks

20 reverse lunges