A) 2 Rounds:

20m Plate push – up to 20/15kg

10 Muscle snatch – up to 30/20kg

5 Overhead squats

 

Into

 

2 Rounds:

10m Bear crawl plate push

10 Low hang power snatch

5 Snatch balance

 

B) Low hang squat snatch:

2×5

4x 3

 -15min cap-

 

C) 3 Rounds for time:

400m M-ball run

15 Overhead squats @L1=30/20kg – L2=43/30kg – L3=52/35kg

10 Burpee box jump overs

 -15min cap-

 

A) 2 Rounds (all Three 3min AMRAPS then start from top again):

3min AMRAP-

6 Double kb hang power clean + jerks – up to 24/16kg

6 Double kb front squats

6 Double kb front rack alt lunges

 

 -90 sec rest-

 

3min AMRAP-

9 Pull ups

9 Ring dips

9 Hr press ups

 

 -90 sec rest-

 

3min AMRAP-

Cal row

 

-90 sec rest-

 

B) 3 Rounds (not for time):

6 Close grip bench press

10 Pendlay rows

60 Sec hollow body

 -5min to build-

A) EMOM 10mins:

Bar facing burpees L1=2 – L2=3 – L3=4

2 Power cleans

 

B) 10min AMRAP:

Cal Row L1=12/9 – L2=16/13 – L3=20/17

20 Deadlifts @L1=61/43kg – L2=84/61kg – L3=101/70kg

10 T2b

10 Hspu

 

 -Rest 3mins-

 

C) 5min AMRAP:

Cal row L1=6/4  – L2=9/7  – L3=12/10

10 Deadlifts

5 T2b

5 Hspu

A) Back squats (week 4):

1x 14

1x 9

1x 4

 -18min cap-

 

B) 5 Rounds/each for time/1min rest between rounds:

20 Wall balls

10 Box jump overs

10 Pull ups

5 Burpee box jump overs

 -20min cap-

A) 2 Rounds:

2 Wall climbs

10 Plate ground to overhead – up to 20/15kg

16 Plate overhead alt lunges

5 Snatch balance – up to 30/20kg

 -10min cap-

 

 -5mins to build-

B) EMOM 5mins:

Power snatch + hang squat snatch + TNG squat snatch + Overhead squat

 

 -1min rest-

 

EMOM 5mins:

Hang suqat snatch + TNG squat snatch + Overhead squat

 

 -1min rest-

 

EMOM 5mins:

Squat snatch + 2 Overhead squats

 

C) 10min AMRAP:

12 Wall balls

6 Burpees

12 T2b

6 High box jumps – up to 30/24inch

 -5mins to build-

A) Every 3mins x5 rounds:

Row – L1=300/200m – L2=400/300m  – L3=500/400m

5 Bench press

 

B) EMOM 16mins:

Min1- Pull ups L1=10 – L2=15 – L3=20 + Max burpees to target in time remaining

Min2- Rest

Min3- 15 SDHP @L1=30/20kg – L2=35/25kg – L3=43/30kg + Max double unders in time remaining

Min4- Rest

 

C) Alt Tabata:

Banded tricep pushdowns

Clapping press ups

A) For time:

Running- L1=1.2km – L2=1.6km(block) – L3=2km (block + 400m)

 -12min cap-

 

B) 4 sets/super set:

16 Double kb front rack walking lunges

5 Strict press

 -15min cap-

 

C) 10min AMRAP:

12 T2b

10 Kb swings – up to 32/24kg

8 Hspu

6 Burpee box jump overs

 -5min to build-

A) EMOM 7mins:

3 Hang squat cleans + 1 Jerk

 

-2min rest-

 

B) EMOM 7mins:

2 Jerks

(from racks)

 

C) For time:

400m Run

20 Front squats @L1=43/30kg – L2=52/35kg – L3=61/43kg – L4=70/50kg

200m Run

20 Hang squat cleans @L1=30/20kg – L2=43/30kg – L3=52/35kg – L4=61/43kg

200m Run

20 Hang squat clean thrusters L1=25/15kg – L2=35/25kg – L3=43/30kg – L4=52/35kg

(no thruster jerks)

400m Run

 

A) Back Squats:

1x 16

1x 11

1x 6

-18min cap-

 

B) 2min on/2min off/x5 rounds:

Cal row L1=12/8 – L2=16/12 – L3=20/16

10 Deadlifts @L1=43/30kg -L2=61/43kg – L3=84/55kg – L4=101/70kg

Max wall balls in time remaining

A) 3 Rounds:

200m Run

15 M-ball cleans

15 Wall balls

10 Double kb overhead alt lunges – up to 24/16kg

(scale to front rack or plate overhead)

 

 -5min to build-

B) Every 2mins/x7 rounds:

4 Deadlifts + 3 Power cleans + 2 Front squats + 1 Jerk

 

C) 10min AMRAP:

6 Pull ups

8 Box jump overs

1-2-3-4 etc Squat cleans @weight above