-5mins to build-

A) Every 90 sec x8 rounds:

3 Squat clean + 1 Jerk

 

B) 7min AMRAP:

1-2-3-4-5 etc Clean + jerk @L1=30/20kg – L2=43/30kg – L3=52/35kg – 61/43kg

10 Wall balls

 

C Every 3mins x4 rounds:

400m Run

Max burpees in time reamaining

A) 4 sets/super set:

3 Push press

4 Push jerk (same weight as above)

8 e.a Single kb row

 -20min cap-

 

B) For time:

21 – 15 – 9

Push press @L1=25/15kg – L2=35/25kg – L3=43/30kg – L4=52/35kg

Lateral hops

 

15 – 12 – 9

SDHP

Squat jumps

 

12 – 9 – 6

Clean + jerks

Pull ups

 

 -If time-

 

C) Alt tabata:

Russian twists

Hollow body rocks

A) 3 sets/super set:

20 Hollow body rocks

2 TGU e.a

5 Ring dips – weighted if possible

 

B) For time:

600m Run

50 Kb swings – up to 32/24kg

40 Thrusters @L1=25/15kg – L2=35/25kg – L3=43/30kg

30 Pull ups

20 Hspu

10 Double press up burpees

20 Alt pistols

30 Goblet lunges

40 Hang power cleans

50 Cal row

60 Wall balls

A) 10mins to find a heavy:

5 rep Overhead squat (scale to front squat)

 

B) 10mins to find heaviest complex:

Squat snatch + overhead squat + hang squat snatch + overhead squat

 

C) 12min AMRAP:

10 T2b

Double unders L1=20 – L2=35 – L3=50

1-2-3-4 etc squat snatch @80% of above

A) Back squats:

Build to a heavy 10/6/4

Then find a 1RM

-20min cap-

 

B) For time:

21 – 18 – 15 – 12

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

Box jump overs

Pull ups

 

-If time-

C) Tabata:

Press ups

A) 4 sets/super set:

6 e.l Double kb single leg deadlift

4 Front squats

 -20min cap-

 

B) 3 Rounds for time:

400m Run

2 TGU e.a – up to 20/12kg

15 Pull ups

20 Single kb Overhead alt lunges

Then

Buy out – 200m Plate carry – up to 40/30kg (eg 2x 20kg plates. If using more than 1 plate, they have to be stacked. All plates have to be held at front of stomach/hips)

A) 4 sets/super set:

15 Banded tricep pushdowns

3 Kneeling jump to vertical jumps

5 Push jerks

 

B) 3x 5min AMRAP/2min rest between rounds:

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

8 Hspu

6 Bar facing burpees

6 High box jumps

A) 3 sets/super set:

20 Hollow body rocks

6 e.a Single kb Z press

60 Sec wall sit (weighted if possible)

 

B) 25min AMRAP:

15 T2b

Double unders L1=50 – L2=70 – L3=100

20 Single kb hang squat cleans – up to 24/16kg

Cal row L1=15/10 – L2=20/15 – L3=25/20

30 Wall balls

 -5mins to build-

A) Every 90 sec x8 rounds:

5 C2b

3 Burpee box jumps

1 Squat clean + 1 front squat + 1 jerk

 

B) For time:

15 Clean + jerks @L1=43/25kg – L2=52/35kg – L3=61/43kg – L4=70/52kg

600m Run

15 Clean + jerks

 – 8min cap –

 

C) For time:

15 Front squats @L1=43/25kg – L2=52/35kg – L3=61/43kg – L3=70/52kg

400m Run

15 Front squats

 – 6min cap –

A) Back squats:

4×4 (aim is to be done at last weeks weight for fo your last set of 4)

 -20min cap-

 

B) 90 sec on/90 sec off/x5 rounds:

10 Hang power cleans @L1=30/20kg – L2=43/30kg – L3=52/35kg

10 Push press

15 Wall balls

Max lateral burpees in time remaining

 

 -If time-

C) Tabata:

Bb curls