-5mins to build-

A) Every 30 sec x6 rounds:

1 Clean + jerk

 -1min rest-

Every 45 sec x5 rounds:

2 Clean + 1 jerk

-1min rest-

EMOM x4mins:

1 Clean + 2 jerks

 

B) “Diane”

For time:

21 – 15 – 9

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

Hspu

 

C) Tabata (alt):

Bb curls

Banded tricep pushdowns

A) 20min AMRAP:

20 Wall balls

10 Ring dips

20/15 Cal row

10 Deficit hr press

 

B) 3 sets/super set:

5 Close grip bench press

16 Double kb front rack walking lunges

 

C) Tabata:

Hollow body rock

A) 7min AMRAP:

50 Double unders

10 Hr press ups

10 Pull ups

 

B) 3 Sets/super set:

8 Sumo deadlifts

8 e.l goblet step ups (one leg at a time)

 

C) 15min AMRAP:

15 Kb swings – up to 32kg/24kg

10 Burpee box jump overs

15 T2b

10 Goblet squats

A) Strict press:

Option 1-  5/3/1

Option 2- 3x 8

 -10min cap-

 

B) Back squat:

Option 1- 5/3/1

Option 2- 6/6/4/4

 -15min cap-

 

C) Every 4mins x4 Rounds:

400m Run (scale to 200m)

15 Wall balls

5 Burpee pull ups

 

A) 4 Sets of complex:

2 TNG squat snatch + 3 Overhead squats

 -15min cap-

 

B) For time:

3 Rounds of-

9 C2b

7 Power snatch @L1=30kg/20kg – L2=43kg/30kg – L3=52kg/35kg

5 Bar facing burpees

2 Rounds of- 

15 T2b

10 Squat snatches

5 Bar facing burpees

1 Round of-

20 Overhead squats

A) Back squat:

Option 1- 5x 10 @ same weight

Option 2- 4x 4 – climbing

 

B) EMOM 16mins:

Min1- Wall balls L1=15 – L2=20 – L3=25

Min2- Burpee pull ups L1=4 – L2=6 – L3=8

Min3- 8 Double kb hang squat cleans – up to 32kg/24kg

Min4- Double unders L1=30 – L2=40 – L3=50

A) 3 Rounds:

300/200m Row

20 Hollow body rocks

5 Hang power snatch @empty bar to 30kg/25kg

5 Overhead squats

 

 -5mins to build-

B) Squat snatch:

2x 1.1.1.1

2x 1.1.1

3x 1.1

 -15min cap-

 

C) “Nancy”

5 Rounds for time:

400m Run

15 Overhead squats @L1=30kg/20kg – L2=35kg/25kg – L3=43kg/30kg

-8mins to warm up movements-

A) 3 Rounds:

12 Alt pistols (goblet pistols if too easy)

6 Bench press

40m Plate pinch carry

2 Rope climbs (legless if possible)

 -20min cap-

 

B) 12min AMRAP:

20 Single arm alt Russian swings – up to 24kg/16kg

15 Box jump overs

10 2for1 wall balls

 

 -If time-

C) Tabata:

Banded tricep pushdowns

A) EMOM 12mins:

Min1- 6 Bar facing burpees + 3 strict press – climbing

Min2- 20 Single kb front rack alt lunges – up to 28kg/20kg

Min3- Max strict pull ups in 40sec

 

B) 4 sets of complex:

5 Deadlifts + 3 Hang power cleans + 2 Hang squat cleans + 1 jerk

-15min cap-

 

C)  For time:

“Grace”

30 Clean + jerks @L1= 30kg/20kg – L2= 43kg/30kg – L3=52kg/35kg – L4=61kg/43kg

A) 3 Rounds for time:

10 Single kb push press (left arm) – up to 24kg/16kg

15 T2b

10 Single kb push press (right arm)

15 Goblet squat jumps

 

B) Overhead squats:

Option 1- 8/6/6/4

Option 2- 4x 4

 -15min cap-

 

C) 10min AMRAP:

10 SDHP @L1=30kg/20kg – L2=35kg/25kg – L3=43kg/30kg

8 Bar facing burpees

10 Thrusters

6 C2b