A) 7mins running (rowing/biking if raining) B) 12min to find heaviest complex: Power clean + push jerk + 2 hang squat cleans + split jerk C) For time (5min cap): 30 Hang clusters @L1=30kg/21kg – L2=43kg/30kg – L3=52kg/35kg…
A) 4sets/super set: 10m Single arm barbell farmers carry (left arm) 10m Single arm barbell farmers carry (right arm) 20m Double kb overhead carry Max strict pull ups B) 20min AMRAP: 400m Run 20 Alt pistols 10 Burpee box…
A) 5 sets/super set: 10 Back squats – climbing -2 Max hspu (strict if able to get 7+) stopping 2 reps shy of what feels like a max set B) EMOM 6mins: Odd- 12 Single kb hang clean +…
A) 4 sets- Snatch pull + full snatch + overhead squats B) 4 sets- Full snatch + overhead squat C) 3mins on/90 sec off/x4 rounds: 15 Burpees to target 10 C2b (scale to pull ups) 15 Box jumps…
A) 3 Rounds: 500m/350m Row 20 Overhead alt lunges (plate) 10 Strict pull ups (this is not for time but going at about 80%/choose own weight for lunges and use bands for pull ups if need be/this is more or…
A) 10min Handstand practise: Walking, Hspu, Kipping, Strict e.t.c just get upside down B) 15min AMRAP: 15 Kb swings @L1=16kg/8kg – L2=20kg/12kg – L3=24kg/16kg 200m Run 15 Shoulder to overhead @L1=30kg/21kg – L2=43kg/30kg – L3=52kg/35kg 200m Run -5min…
A) 10mins to find heaviest complex: Cluster + push press + push jerk B) @ weight above complete- 3x max front squats (from floor) -90 sec rest between- C) 15min AMRAP: 18 Wall balls 15 Hang power cleans…
A) 3 sets/super set- 16 Double kb top to top shoulder press 8 Negative deadlifts (4 seconds on way down) B) For time- 60 Air squats 30 Shoulder to overhead @L1=30kg/21kg – L2=43kg/30kg – L3=52kg/35kg 15 C2b (scale to…
A) 4 sets/super set: 40m Double kb farmers carry (if kb’s are to late pinch plates instead) 20m Fast sled push 10 Bench press B) 3 Rounds for time: 15 Thrusters @L1=30kg/21kg – L2=43kg/30kg – L3=52kg/35kg 20 Lateral hops…
A)5min to warmup/build then, Every 90 seconds x7: 3 hang squat cleans – climbing B) 3 Attempts to find heaviest: Hang squat clean C) 20min AMRAP: 10 Deadlifts @L1=43kg/30kg – L2=52kg/35kg – L3=61kg/43kg – L4=70kg/50kg 20 Box jump…