-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
A) 10mins to find a heavy:
5 rep Overhead squat
B) 10mins to find a heavy:
2 rep squat snatch (drop + reset)
C) For time:
21 – 15 – 9
Power snatch @L1=25/15kg – L2=30/20kg – L3=35/25kg
Wall balls
-Into-
15 – 12 – 9
Bar facing burpees
Wall balls
-Into-
12 – 9 – 6
Overhead squats
Wall balls
A) 12mins to find heaviest complex:
2 TNG squat cleans + 2 front squats
B) For time:
10 T2b
10 Squat cleans @L1=30/20kg – L2=43/30kg – L3=52/35kg – L4=61/43kg
10 T2b
8 Squat cleans
10 T2b
6 Squat leans
10 T2b
4 Squat cleans
10 T2b
2 squat cleans
-15min cap-
C)3 Rounds (try not to stop moving):
30 Russian twists
30 Sec hollow body
30 Sec plank
10 Weighted sit ups
A) 10mins to find heaviest complex:
1 Push press + 1 push jerk + 1 split jerk
-straight into-
B) 7mins to find heaviest:
1 Push jerk + 1 split jerk
C) 15min cap:
50 Wall balls
50 Deadlifts @L1=50/35kg – L2=70/50kg – L3=90/65kg
50/40 Cal row
50 Box jump overs
Max wall balls in time remaining
D) Tabata:
Heavy bb curls