A) 10min practise:
Rig work (pull ups/kipping/muscle ups etc)
–
B) 3 sets/super set:
10 Turkish sit ups
30 Russian twists
–
C) 4 rounds/each for time/2min rest between:
300/250m Row
20 Wall balls
10 Deadlifts @L1=61/43kg – L2=84/61kg – L3=101/70kg
A) 1min @ each station:
Double unders
Press ups
Hollow body rock
Box dips (1 box either side of body if able)
-x3 rounds-
–
B) 4 sets/super set:
5 Db push press
5 Bb push jerks
–
C) For time:
20 Alt single db snatches – up to 22.5/15kg
10 Alt single db devils press
10 Lateral burpees (over db)
10 e.a single Db overhead alt lunges
20 Alt single db snatches
A) Every 90 sec x 5 rounds:
1 Hang power clean + 2 front squats + 1 TnG squat clean + 2 front squats
-Straight into-
EMOM x5 rounds:
Hang squat clean + TnG squat clean + Front squat
–
B) For time:
20 Burpee box jump overs
2 Squat cleans @L1=43/30kg – L2=52/35kg – L3=61/43kg
20 T2b
4 Squat cleans
20 Pull ups
6 Squat cleans
20 Hspu
8 Squat cleans
20 Burpee box jump overs
10 Squat cleans
A) 15mins to complete:
4 sets/super set-
6 Box squats (to 90 degrees, get all of weight on to box while staying tight)
Max strict pull ups
–
B) Every 3mins/x4 rounds:
400m Run
Kb swings in time remaining – up to 24/16kg
-3min rest (after 4th)-
Every 3mins/x4 rounds:
Cal row or bike L1=25/20 – L2=30/24 – L3=35/28
Db step ups in time remaining – up to 22.5/15kg
“Running Clock”
0 – 5mins: (AMRAP)
5 T2b
5 Press ups
10 Air squats
5 – 15mins:
Find a 5rm TnG squat snatch
15 – 20mins: (AMRAP)
5 Pull ups
5 Hspu
10 Air squats
20 – 27mins:
Find a 3rm TnG squat snatch
27 – 30mins:
Rest
30 – Finish: (For time)
50 Snatches @L1=25/15kg – L2=30/20kg – L3=35/25kg
30 Overhead squats
10 Muscle ups
A) 3 Rounds:
10 Bb curls
8 Strict press
12 Db/kb walking lunges
Max L-hang
–
B) 30min AMRAP:
400m Run
15 T2b
10 Double kb hang snatch – up to 24/16kg
20/17 Cal
15 T2b
10 Double kb hang clean + jerks
A) For time:
100 Burpees to target
-EMOM (incl to start)= 5 kb swings – up to 32/24kg-
-10min cap-
–
B) Front squats:
Option1- 4×4
Option2- 2×8 – 3×6
-15min cap-
–
C) 10min AMRAP:
50 Double unders
20 Ring dips
10 Thrusters @L1=30/20kg – L2=43/30kg – L3=52/35kg
A) 4 Rounds:
5 Double kb deadlifts
5 Double kb hang squat cleans
3 Split jerks (from rack)
(kb complex has to be unbroken)
-15min cap-
–
B) For time:
10 Pull ups
5 Clean + jerks @L1=43/30kg – L2=52/35kg – L3=61/43kg – L4=70/52kg
10 T2b
10 Clean + jerks
20 Pull ups
5 Clean + jerks
20 T2b
10 Clean + jerks
-10min cap-
–
C) 3 sets/super set:
8 e.l Double kb/db step ups
12 Weighted glute bridges
20 Seated alt heel lift (over kb if able)
A) 15mins for either option:
Option 1 – Build to a heavy set of 5 and then a heavy set of 3 squat snatches
Option2 – Keeping it at sets of 5, practising with some lighter load to dial in some technique
–
B) 16min EMOM:
Min1 – 20 Wall balls
Min2 – 5 e.a Single db hang clean + jerks – up to 30/22.5kg + 5 db facing burpees
Min3 – 10 Front rack alt lunges + 5 front squats – up to 70/52kg
Min4 – Cal L1=12/9 – L2=14/11 – L3=16/13
A) For time (20min cap):
21 Unbroken thrusters @L1=25/15kg – L2=35/25kg – L3=43/30kg – L4=52/35kg
18 Unbroken thrusters
15 Unbroken thrusters
-Rest 2mins-
15 Unbroken hang power cleans @L1=35/25kg – L2=43/30kg – L3=52/35kg- L4=61/43kg
12 Unbroken hang power cleans
9 Unbroken hang power cleans
-Rest 2mins-
9 Unbroken shoulder to overhead @L1=43/30kg – L2=52/35kg – L3=61/43kg – L4=70/52kg
6 Unbroken shoulder to overhead
3 Unbroken shoulder to overhead
In time remaining either:
Build to heavy 3 rep clean + jerk
or
Build to max clean + jerk
–
B) 3 sets/super set:
16-20 Alt db curls
20-25 Banded tricep pushdowns
20 Lying leg levers
–
C) 30 sec on/30 sec off/x5 rounds:
Burpees
-sprint!-