A) 5 sets:
3 Front squats + 1 split jerk (3 sec pause in dip of jerk)
-20min cap-
–
B) For time:
21 – 15 – 9
Front squats @L1=30/20kg – L2=43/30kg – L3=52/35kg – L4=61/43kg
Shoulder to overhead
*EMOM= 4 Lateral burpees (including start)*
–
C) EMOM 12mins:
Min1- 5 T2b + 5 Pull ups (+ 5 c2b if able/incl pull ups) + 15 Air squats
Min2- 6 Hr press + 10 kb swings – up to 32/24kg
Min3- Rest
-5mins to build-
A) 10mins to find heaviest complex:
1 Power snatch + 1 hang squat snatch + TNG squat snatch + 1 overhead squat
-straight into-
5mins to find heaviest complex:
1 Squat snatch + 1 overhead squat
–
B) 10min AMRAP:
20 Wall balls
10 Power snatches @L1=30/20kg – L2=43/30kg – L3=52/35kg
200m Run
10 Bar facing burpees
20 Overhead squats
10 C2b
200m Run
Max squat snatch in time remaining
-3min rest-
10min AMRAP:
(same AMRAP but in reverse – starting with squat snatches)
A) 3 sets/super set:
30 Hollow body rocks
12 Overhead lunges (barbell)
–
B) EMOM 6mins:
Odd – Cal row L1=12/8 – L2=16/12 – L3=20/16
Even – T2b L1=10 – L2=15 – L3=20
-rest 2mins-
EMOM 6mins:
Odd – Double unders L1=40 – L2=60 – L3=80
Even – Burpee box jump overs L1=6 – L2=10 – L3=14
–
C) Alt Tabata (add weight if able):
Bb curls
Skull crushers
-5mins to build-
A) EMOM 10mins:
1 Power cleans + 2 Hang squat cleans + 1 front squat
–
B) For time:
15 Pull ups
25 Front squats @L1=30/20kg – L2=43/30kg – L3=52/35kg
15 Pull ups
20 Power cleans
15 Pull ups
15 Hang squat clean Thrusters
–
C) Double Alt Tabata (8mins):
Hang – from rig (single handed if able)
Sit ups (weighted if able)
A) 3 sets/super set:
15 Banded tricep pushdowns
10 Ring rows – feet on box if able
60 Sec hollow body hold
–
B) 20min AMRAP:
20/15 Cal row
15 Kb swings – up to 32/24kg
12 T2b
9 Deficit Hr press ups
*Every 2mins= 6 Alt db snatches – up to 30/20kg*
A) 4 Sets/super set:
12 Back rack alt lunges
6 e.a Single Db/Kb shoulder to overhead
–
B) 4 Rounds for time:
25 Wall balls
200m Run
Buy out – 30 Single db hang clean + jerks – up to 22.5/15kg
–
C) EMOM 6 mins:
Odd – 45 sec max burpees
Even – 45 sec max ring dips (scale to box dips)
A) 4 sets/super set:
3 Seated box jumps
2 Push jerks + 1 split jerk
–
B) For Time:
400m Run
20/15/10 Pull ups
500/400m Row
20/15/10 Thrusters @L1=25/15kg – L2=35/25kg – L3=43/30kg
5 Lateral burpees
A) Alt tabata:
Wall balls
Press ups
–
B) 10mins of practise of rig work:
Kipping – Pull ups – T2b – C2b – Muscle ups etc
–
-5mins to build-
C) EMOM 5mins:
5 TNG Power cleans
-1min rest-
EMOM 5mins:
3 TNG power cleans
–
D) 8min AMRAP:
6 Box jump overs
8 Single arm db hang clean + jerk – up to 22.5/15kg (left arm)
6 C2b
8 Single arm db hang clean + jerk (right arm)
A) 3 sets/super set:
8 Ring dips (weighted if possible)
2 TGU e.a
2 Rope climbs
–
B) 4 Rounds/2mins rest after each round:
6 Heavy bench press
400m Run
6 Heavy deadlifts
-5mins-
A) EMOM 5mins:
5 TNG squat snatches
-1min rest-
EMOM 5mins:
3 TNG squat snatches
–
B) 12min AMRAP:
12 T2b
16 Wall balls
12 Single Db overhead squats – up to 22.5/15kg (scale to front squats)
32 Double unders
–
C) For time:
1 – 2 – 3 – 4 Wall climbs
15 Russian swings – up to 32/24kg