Uncategorised

Strength – Back Squats 5 x 8 @ 65% Back Squats 6 x 4 Conditioning – 12min AMRAP 2 Power Clean (40/60) (30/40) 2 Front Squat 2 Push Press 10 Burpee over the bar 100m run 4 Power Clean (40/60) … Continued

Strength – Hang Snatch 4 x 2 @75/85% Conditioning – 3min AMRAP 10 Wallballs (6/10) 30 Double Unders 2min rest then For Time: 21/5/9 Deadlift (70/100) TTB Hand Release Push Ups

FIVE BY FIVE In partners 5min AMRAP 10 Deadlift (40/60) 10 TTB 5min AMRAP 10 Wallballs (6/10) 10 Double unders 5min AMRAP 10 Power cleans (40/60) 10 Pull ups 5min AMRAP 200m relay sprints

  Clean Pull – 5 x 3 @ 90% Jerk from rack – 5 x 2 @ 50% working on speed and tech Hang Squat Clean – 10 x 2 @ 40% Clean & Jerk – 6 x 2+1 @ … Continued

Strength – Power Snatch – 4 x 3 @65/75% Conditioning – 4 Rounds for time 5 Deadlift (35/50) 10 Hang Cleans 15 Hand release push ups 20 Wallballs (6/10)

Strength – Back Squats 5 x 60%, 3 x 60%, 1 x 70%, AMRAP x 75% Bench Press 5 x 8 Conditioning – For Time 200m run 20 Overhead squats (40/60) 200m run 20 Box Jumps (20/24) 200m run 20 … Continued

Strength – Deadlift 5 x 60%, 3 x 60%, 1 x 70%, AMRAP x 75% Conditioning – 8 min Ascending Ladder 1 Snatch (45/70) 10 TTB 10 Burpees 40 Double Unders *Continue up the ladder adding 1rep each round to … Continued

  Strength – Push Press 5 x 50%, 3 x 60%, 1 x 70%, AMRAP x 75% Conditioning – 9 min AMRAP   15 pull ups Push ups 10 Thrusters (25/40) 100m Run   15 pull ups 10 Thrusters (35/50) … Continued

For Time 1km run 50 Wallballs (6/10) 50 TTB 50 Deadlifts (55/80) 50 HSPU/ Push up 50 Pull ups 50 Thrusters (35/50

Power Cleans – 4 x 5 @ 60% Hang Clean (Power) – 3 x 5 @ 40% of power clean Squat Clean – 3 x 3 @ 40% of power clean Clean Pulls – 4 x 3 @ 110%, use … Continued