-5mins to build-

A) Power snatch:

3x 1.1.1 – rest 30 sec – 1.1.1 – rest 30 sec – 1.1.1

 -15min cap-

 

B) Overhead squats:

3x

Option 1: 5 reps

Option 2: 10 reps

 -10min cap-

 

C) 12min AMRAP:

Cal row L1=12/9 – L2=16/13 – L3=20/17

15 T2b

15 Kb swings – up to 32/24kg

15 Deficit hr press ups

A) 3 sets/super set:

5/1 Back squat (complete 5 reps/rack the bar/load more/complete 1 rep/that is 1 set)

6 High seated box jumps

60 Sec hollow body

 -20min cap-

 

B) 5 Rounds/each as fast as possible/90 sec rest between:

20 Wall balls

5 Burpee box jump overs

10 Alt pistols

5 Burpee box jump overs

5 Bar muscle ups (scale to 10 c2b/pull ups)

A) 4 sets/super set:

8 e.a Single arm/single leg kb bent over row (kb on same side as supporting leg)

6 e.a Single arm/single leg kb shoulder press (kb on same side as supporting leg)

4 Shoulder to overhead (from rack)

 

B) 15min AMRAP:

15 Pull ups

300/250m Row

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

60 Double unders

15 Shoulder to overhead

 

C) 3 sets/super set:

8 Bb curls

Masx strict ring dips

(scale to bands or box dips if needed)

-5min to build-

A) Power cleans:

3x 1.1.1 – rest 30 sec – 1.1.1 – rest 30 sec – 1.1.1

-15min cap-

 

B) For time:

18 – 15 – 12 – 9

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

Bar facing burpees

(scale burpees to 9-8-7-6)

-10min cap-

 

C) 3 Rounds/No Rest:

30 Russian twists

60 Sec plank

-5min to build-

A) EMOM 8mins:

1 Hang squat clean + 2 Jerks

 

-1min rest-

 

B) Every 90 sec x6 rounds:

1 Squat clean + jerk

 

C) For time:

“DT”

5 Rounds-

12 Deadlifts @L1=43/30kg – L2=52/35kg – L3=61/43kg – L4=70/50kg

9 Hang power cleans

6 Shoulder to overhead

A) Alt tabata:

Weighted wall sit

Hollow body rocks

 

B) 4 Rounds:

400m Run

-1min rest-

400m Run with object e.g wall ball/weight plate/kb (scale to 200m)

-1min rest-

-20min cap-

 

C) For time:

21 – 15 – 9

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

Pull ups

-5 Double press up burpees after each round-

 

-If time-

D) Tabata:

Isometric bb curl (hold @90 degrees)

A) 7mins to find max:

Strict press

 

B) 7minsto find max:

Push press

 

C) 7mins to find max:

Push jerk

 

D) EMOM 16mins:

Min1- 20m (2 lengths) Plate push – up to 20/15kg + Max Air squats

Min2- Rest

Min3- 15 Russian swings – up to 32/24kg + Max T2b

Min4- Rest

A) 5 sets/super set:

2 Back squats

12 Kb top to top alt row

-20min cap-

 

B) EMOM 16mins:

Min1- Pull ups + max wall balls in time remaining

L1=5 – L2=10 – L3=15

Min2- 30 sec max kb siwngs – up to 32/24kg

Min3- Hr press ups + max cal row in time remaining

L1=3 – L2=6 – L3=9

Min4- 30 Sec hollow body

A) 10mins to find a heavy:

3 Rep overhead squat

 

B) 7mins to find a heavy:

2 Rep hang squat snatch

 

C) 7mins to find a max:

Full snatch

 

D) 12min AMRAP:

15 T2b

30 Double unders

15 Handstand push ups

5 High burpee box jump overs

A) 4 sets/super set:

8/6/4/4 Deadlifts

4 Tempo bench press (slow down/normal up)

 -20min cap-

 

B) For time:

Buy in- Hill run

3 Rounds-

15 Shoulder to overhead @L1=30/20kg – L2=43/30kg – L3=52/35kg – L4=61/43kg

20 Alt pistols

15 Pull ups

Buy out- Hill run