Author: Josh Boyle

A) 4 sets/super set: 6 – 4 – 6 – 3 Back squats 3 Box jumps (as high as possible) or 4 broad jumps – B) For time: 2 – 4 – 6 – 8 – 10 Deadlifts @L1=61/43kg –…

-5mins to build/practise- A) EMOM 10mins: Power snatch + Hang squat snatch + TnG squat snatch – B) For time: 21 – 15 – 9 Power snatch @L1=30/20kg – L2=43/30kg – L3=52/35kg T2b -Into- 15 – 12 – 9 Overhead…

-5mins to build/practise- A) EMOM 6mins: 3 Squat snatches – B) Every 30 sec x10 (5mins): 1 Squat snatch @weight you finished on above – C) 12min AMRAP: 50 Double unders 25 Wall balls 50 Double unders 25 Deadlifts @L1=61/43kg…

A) EMOM 12mins: Min1- Cal row/bike L1=12/9 – L2=15/12 – L3=18/15 Min2- Hspu L1=10 – L2=15 – L3=20 Min3- Cal row/bike Min4- C2b L1=9 – L2=12 – L3=15 – B) 3 sets/super set: 10 – 12 Bb curls 4 –…

A) 10mins to build to a heavy complex: 2 Hang power cleans 2 Push jerks 1 Hang squat clean 1 Split jerk – B) 3 Attempts to build to a heavy complex: 1 Hang power clean 1 Push jerk 1…

A) 4 sets/super set: 6/6/4/4 Back squats Max chin ups (reverse grip) – B) 3 Rounds: 40 sec Max T2b -20 sec rest- 40 sec Max front squats @L1=43/30kg – L2=52/35kg – L3=61/43kg – L4=70/52kg -20 sec rest- 1min Max…

-5min to build- A) Every 2mins x6 rounds: Rounds 1+3+5= Up to 15 T2b 2 Squat snatches Rounds 2+4+6= Up to 15 hspu 2 Squat snatches – B) EMOM 12mins: Min1 – Burpee box jump overs L1=6 – L2=8 –…

-5mins to build- A) Every 2mins x6 rounds: up to 50 double unders 2 Squat cleans + 2 split jerks – B) For time: 50 Thrusters @L1=30/20kg – L2=35/25kg – L3=43/30kg -Every break= 200m run/start with run- – C) 3…

A) 3 Sets/super set: 8 Weighted step ups e.l (db’s/kb’s/bb – your choice) 6 High box jumps – B) EMOM 12mins: Min1- Pull ups L1=10 – L2=15 – L3=20 Min2- Press ups L1=10 – L2=15 – L3=20 Min3- Air squats…

A) For time: 50 – 40 – 30 – 20 – 10 Wall balls 10 Burpees every round (and to finish) – B) 3 sets/super set: 15 Overhead extn (bb/db’s/plate – your choice) 5 Strict press – C) Accumulate: 50…