A) Build to a heavy split jerk (not max/15mins tops)   B) 3 Rounds for time: 21 Box jumps @24inch/20inch 15 Bar facing burpees 9 Squat cleans @L1=40kg/20kg – L2=50kg/30kg – L3=62kg/43kg *12 min time cap*   – Rest 5 mins…

A) 3 mins on/3 mins off/5rounds: Cal row Men=15 – Ladies= 10 12 Box jumps @24inch/20inch 9 Deadlifts @L1=1/4 body weight – L2=1/2 body weight – L3=Body weight Max wall balls in time remaining   B) Tabata: 20 sec Hollow body + 10…

A) EMOM 6 min: Cal row L1=10/6 – L2=15/10 – L3=20/15   – Rest 3 mins –   B) EMOM 6 min: 10 Push press @L1=30kg/15kg – L2=40kg/25kg – L3=50kg/35kg 5 Bar facing burpees   – Rest 3 mins –…

A) 5 rounds for time: 20 alt pistols 15 Burpees to target Men= top bar – Ladies= bottom bar 10 T2b *18 min cut off*   B) 7 mins to warm up/drill hang squat snatch Then EMOM 8 mins: Double…

A) 10 mins to build to 4 rep TNG squat clean   B) EMOM 6 mins: 4 clusters @ L1=40kg/20kg – L2=60kg/35kg – L3=80kg/50kg   C) 3 Rounds for time: 21 Kb swings @L1=16kg/8kg – L2=20kg/12kg – L3=24kg/16kg 15 Push…

  A) Strict press: 10 mins to build to 5 rep max then carry on to 3 rep max   B) Every 2 mins/3 rounds: 1 Wall climb 15 Kb swings @L1=16kg/8kg – L2=20kg/12kg – L3=24kg/16kg Double unders L1=10 –…

A) Deadlifts: Build to a heavy 6 reps (not max)   B) 5 rounds: Cal row M=12 – L=10 10 Push press @L1=25kg/15kg – L2=35kg/20kg – L3=50kg/30kg 8 pull ups 6 box jumps @L1=20inch/16inch – L2=24inch/20inch – L3=30inch/24inch – rest 90 seconds –…

  A) After general warm up you have 10 mins to stretch out anything specific and get organised for……. OPEN 14.5 21-18-15-12-9-6-3 Thrusters @43kg/29kg – Masters men/scaled men @29kg – Masters women/scaled women @20kg Bar facing burpees *20 min time…

A) 4 rounds of: 8 Double kb squat clean + jerk Max ring dips 1 min max double unders – 1 min rest between rounds –   B) EMOM 12 min: Min 1- 10 Thrusters @L1=20kg/15kg – L2=30kg/20kg – L3=42kg/25kg Min…

A) Front squats + split jerk: 4+1 – 3+1 – 2+1 – 1+1   B) Death by: Squat clean + Shoulder to over head 1st min=1+1 – 2nd min= 2+2 – 3rd min=3+3 e.t.c *you can thruster your last clean…