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…
Author: Josh Boyle
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…
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…
A) 10mins to either: Option 1- Find a heavy 3 rep overhead squat Option 2- 1×8/2×6/2×4 Overhead squat – B) EMOM 5mins: 3 Hang power snatch + 1 hang squat snatch -straight into- EMOM 5mins: 1 Hang power snatch +…
A) 4 sets/super set: Max strict chin ups (reverse grip) Deadlifts 1×20 @40-50%/1×10 @60-70%/2×5 @70-80% – B) 1min on/2mins off/x7 rounds: Max cal -ALL OUT!-
A) 5 Rounds for time: 20 Wall balls 40 Double unders -10min cap- – B) 3 sets/super set: 6 – 8 e.a Single db/kb half kneeling shoulder press 10 Heavy db prone rows 30 Sec hollow body (rock if able)…
A) Every 3mins/x5 rounds: 5 Strict hspu 10 C2b 5 High box jumps 1 Squat clean 4 Front squats 1 Squat clean 4 Front squats @50-60% of front squat – B) 3mins on/90 sec off/x3 rounds: 1- 30/22 Cal row…
A) 10mins to build to heaviest complex: 5 Double kb hang cleans 6 Double kb front rack walking lunges 5 Double kb shoulder to overhead 6 Double kb front rack walking lunges – B) For time: -Choose one option below-…
A) 3 Rounds (not for time): 3 TGU e.a 2-3 Rope climbs 10-15m Handstand walk or 3-5 Wall walks or 10-20m Wheel burrow – B) Running Clock: 0-7mins (amrap): 7 SDHP @L1=25/15kg – L2=35/25kg – L3=43/30kg 5 Lateral burpees 7…
A) For time: 21 – 15 – 9 Kb siwngs – up to 32/24kg Box jump overs – B) 3 sets/super set: 8-10 RDL 10-12 Weighted glute bridges – C) For time: 200m Single db suit case carry – up…