Category: Uncategorized

Strength.

A1. Back squat (20X1)

5,5,5,5

Rest 60sec.

A2. Single leg RDL’s (3111)

4-6/leg

Rest 2min.

Conditioning.

3rft.

25 wall ball 10’/9′ 9/6kg

25 d/b snatch 22.5/15kg (alternate every 5reps).

Beginners class.

Skill: Med ball clean

Conditioning.

3 rounds. 60sec at each movement.

1. Cal row

2. Gtoh with plate 20/15kg

3. Ab mat sit up

4. Push press 35/25kg.

5. Med ball clean 9/6kg

6. Rest

A. Intervals.

3 x 3min Amrap.

6 snatch grip deadlift 40/30kg

6 hang power snatch

6 overhead squats

Rest 90sec after each Amrap.

B. Weightlifting.

12min omem

1 hang power snatch + 1 hang snatch

Strength.

Press complex.

5 sets 1 strict press + 3 push press + 4 power jerk. Start between 70-80% of Max strict press.

Conditioning.

10min Amrap.

15 Stoh 52.5/35kg

20 ab mat sit up

15 pull up

Conditioning.

See whiteboard

Strength.

Box squat 3RM ‘Retest’.

Conditioning.

6rft.

30 double unders

10 thrusters 52.5/35kg

Beginners class.

25min Amrap. Teams of 2 (you go, I go).

12 wall ball 10’/9′ 9/6kg.

9 box jump overs 20″

6 no push up burpee

Partner completes 1 round while other partner rests.

Conditioning.

10min Amrap.

400m/300m AAB

5 each arm KB hang clean & jerk 24/16kg.

400m/300m AAB.

5 each arm KB hang snatch 24/16kg.

Rest 4min.

10min Amrap.

250m/200m Row.

10 toes to bar.

250m/200m Row.

10 push up.

Conditioning.

12min Amrap.

10-8-6-4-2

power clean 60/40kg

no push up burpee

pull up

Rest 2min.

12min build to heavy single clean (power or full).

Strength.

Push press 6,6,6,6. Increase weight from 5th Sept.

Intervals.

3 rounds (1:1 work/rest).

In 3min complete

500m/350m row.

In remaining time amrap

5 hang power snatch 35/25kg.

5 handstand push up.

Rest 3min after each rd.