Strength: 10 mins 1 Sled Push 1 Farmers Carry 10 Cals Assault Bike 3 Power Cleans 5 Strict Pull Ups (3 sec pause at top) Wod: 16 min Amrap 16 Power Cleans 40/30kg 16 Toes to Bar 200m run
EMOM 5 2 X Hip snatch with 3 second pause at lowest possible point
Only increase weight if full depth squat achieved & good technique
EMOM 5 2 X Hang snatch with 3 sec pause @ lowest possible point
EMOM 5 1 X Full snatch, pause at knee for 3 sec, pause at bottom for 3 sec
Conditioning : 3 rounds
15 hang power snatch 30/40
15 burpees over the bar
15 pull ups
Strength : Front Squat 3 X 6 @60% 2 X 4 @70% 1 X 2 @80% 1 X 1 @90% Conditioning : Teams of 3 Relay style : 12 rds 15 KB Swings American 24/16kg 30 Du or 50 ss + 3 Burpee 12/10 Cal Row * Time cap 18 mins
Strength : Strict Press 6,6,4,4,2,2 Start at 50% to build to a heavy double Conditioning : Every 3 mins for 12 mins Run 200m 10 Single arm DB Thruster 22.5/15kg 10 Box step ups with DB Core : 4 X 30 Sec Plank ( use weight if necessary)
Strength : 12 mins
1 Sled
1 Carry
3 Man Makers
4 Bench press
10-15 Sec L Sit
10 Cal AB
Conditioning : 6 min AMRAP
12/10 Cal Row 20 Metre Double DB front rack carry 22.5/15kg 8 Burpee
Strength : Every 3 mins for 15 mins 6 Deadlift at 50% 10 Step ups with DB/KB Conditioning : 4 rds 40 secs on 20 off Max Effort Bike Erg Max Sit ups HSPU/HRPU KB Swings American 24/16kg
Strength/Skill
3 X 5 High Hang Power Snatch
3 X 3 High Hang Squat Snatch
10 sets Hang Power Snatch + 2 Overhead Squats
Conditioning : 6rds 5 Chest to Bar 20 Airaquats 40 Double Unders
Time cap 10 mins Finisher : Core
Strength : Every 2 mins for 10 mins 10 Seated DB Press + 5 Strict Chin ups Conditioning : Partner up For time Run 400m 30 Front Squats 50/35kg Run 400m 40 STOH 50/35KG Run 400m 50 Thruster 50/35kg Run 400m * Time cap 16mins
Strength : Back Squat
5 X 5 @60-70%
Tempo Squat 33x1
3 seconds descending 3 sec at bottom and then drive up to start position and repeat X 5
Conditioning : 12 min AMRAP 18 Wall balls 12 Toe to Bar 6 Burpee Box Jump