A) EMOM 5mins:
3 Snatch grip deadlifts + 2 hang power snatches + 1 TnG power snatch
-1min rest-
EMOM 5mins:
3 TnG power snatches
–
B) 12min AMRAP:
9 T2b
6 Box jump overs
3 Burpee box jump overs
1 Power snatch @90-100% of above
–
C) 4 sets/super set:
15 Banded tricep pushdowns
8 Floor press
A) EMOM 16mins:
Min1- 3 Strict press + 5 Push press – from the floor
Min2- 10 Bent over rows + max hanging leg raises
Min3- 8 Bb curls + max box dips
Min4- Rest
–
B) 3 Rounds:
2min AMRAP- Cal row/bike
-30 sec rest-
2min AMRAP- 30 Double unders + 5 clean + jerks @L1=43/30kg – L2=52/35kg – L3=61/43kg
-30 sec rest-
2min AMRAP- 3 Bar muscle ups + 10 Wall balls (scale bmu to 5 c2b or pull ups)
-1min rest-
“Running Clock”
0 – 3mins:
Max burpee to target
3 – 5mins:
-Rest-
5 – 8mins:
Max thrusters @L1=30/20kg – L2=35/25kg – L3=43/30kg
8 – 10mins:
-Rest-
10 – 20mins:
5 Rounds-
5 Bar facing burpees
10 Clean + jerks @L1=30/20kg – L2=35/25kg – L3=43/30kg
50 Double unders
20 – 27mins:
Find a 5rm + 3rm-
TnG squat clean thruster
27 – 30mins:
-Rest-
30 – Finish:
21 – 15 – 9
T2b
Hspu
5 Deadlifts each round – up to 120/84kg
A) Every 90 sec x 10 rounds:
10 Back squats @50-60%
–
B) EMOM 5mins:
Hspu – up to 12 (deficit if able)
–
C) 4 Rounds for time:
20 Kb siwngs – up to 24/16kg
10 Single kb overhead alt lunges
15 Kipping pull ups (no butterfly)
10 Single kb front rack alt lunges
5 High burpee box jumps
A) 7mins to build to a heavy:
5 Rep overhead squats
(from the floor)
-Into-
7mins to build to a heavy complex:
Power snatch + hang squat snatch + TnG squat snatch + overhead squat
-Into-
7mins to build to heavy:
2 Rep squat snatch
(TnG or drop and reset)
–
B) 2mins on/1min off/x4 Rounds:
20 Wall balls
20 Sdhp @L1=25/15kg – L2=30/20kg – L3=35/25kg
Max thrusters in time remaining
–
-If time-
C) 2-3 rounds:
20 Hollow body rocks
20 Piked sit ups
20 Russian twists
A) 3 sets.super set:
6-8 Ring dips (weighted if possible)
16 Double kb alt top to top rows
6-8 Floor press
–
B) 4 Rounds:
45 Sec bar facing burpees
–15 sec rest-
45 Sec Single db alt hang clean + jerks – up to 22.5/15kg
-15 sec rest-
45 Sec Cal row or bike
-1min rest-
–
C) 10mins practise:
Anything handstand
A) EMOM 12mins:
Min1 – Hspu (up to 20)
Min2 – T2b (up to 20)
Min3 – 6 High Box jumps
-Rest 5mins-
B) 2mins on/1min off/x4 rounds:
Cal Row or bike
–
C) Build to a heavy:
6 Rep deadlift
“Running Clock”
0 – 10mins:
Find heavy complex of-
3 Power cleans + 3 Jerks
10 – 13mins:
Rest
13 – 23mins (AMRAP:
20 Wall balls
40 Double unders
20 Shoulder to overhead @L1=30/20kg – L2=35/25kg – L3=43/30kg
40 Lateral hops
23 – 28mins:
Rest
28 – To finish:
For time:
20 Hang squat cleans @L1=30/20kg – L2=40/30kg – L3=50/35kg – L4=60/40kg
15 Hang squat cleans @L1=40/30kg – L2=50/35kg – L3=60/40kg – L4=75/50kg
10 Hang squat cleans @L1=50/35kg – L2=60/40kg – L3=75/50kg – L4=90/60kg
5 Hang squat cleans @L1=60/40kg – L2=75/50kg – L3=90/60kg – L4=105/70kg
A) 4 sets/super set:
16 Db walking lunges
5 Strict press
Max strict pull ups
(use bands or go to ring rows if less than 3 reps)
–
B) 4 rounds/each round for time/90 sec rest between:
10 Hang power cleans @L1=30/20kg – L2=43/30kg – L3=52/35kg – L4=61/43kg
Hspu L1=5 – L2=10 – L3=15 (choose a level that allows you to get the reps done in no more than 2 sets)
10 Front squats
10 Lateral Burpees
–
-If time-
C) Tabata:
Double unders
-every trip = 1 press up/to be done within the 10 sec rest-
-5mins to build-
A) EMOM x10mins:
3-5 Lateral burpees
2 Power snatches + 1 Overhead squat
–
B) For time:
30 Power snatches @L1=30/20kg – L2=43/30kg – L3=52/35kg – L4=61/43kg
400m Run
30 Front rack alt lunges
400m Run
30 Deadlifts
400m Run
–
C) Alt Tabata:
L – Hang
Turkish sit ups