STRENGTH
Strict press + push press 5 sets of 2+4

CONDITIONING
AMRAP 15
10 Deadlifts 140/90
10 bar over burpees
15 Deadlifts 120/70
10 bar over burpees
20 Deadlifts 100/60
10 bar over burpees
25 Deadlifts 80/50
10 bar over burpees
30 Deadlifts 60/40

“The naughty forty”
For time
400m run
40 back squats
40 front squats
40 overhead squats
400 m run
40 strict press
40 push press
40 push jerk
400m run
40 hang power cleans
40 hang power snatch
400m run

All with 20/14kg

35 min cap

Gymnasty

3 rounds
15 kip swings
12 squats (feet together)
9 barbell roll outs

Grip strength
3 xME False grip hold
3 x 5 false grip row to dip

Strength
EMOM 20
1. 5-8 strict pull ups
2. 2 Turkish get ups
3. 5-7 hollow rock to pike
4. 6 OH hip hinge

Strength
A. Power clean + hang (squat) clean 5 sets of 1+1 build to heaviest set
B. EMOM 5 – 5 touch n go power clean at 70% A

Conditioning
AMRAP 6
8 deadlifts 100/70
8 toes to bar

Strength/power
A1. Push press + split jerk 4 sets of 3 +1 build to heaviest set
A2. Box jump 4 sets of 3 for max height

Conditioning
Amrap 10
4 burpees
6 Kettlebell swings 32/24kg
8 wall balls

Strength
A1. Back squat
5 sets of 10-12 reps
Build to heaviest set

A2.. Bent over plate row
5 sets of 25 reps
Alternating sets

Conditioning
Amrap 12
400m run
12 hang power cleans 60/30

Strength
2 push press + 1 split jerk x 5 sets
Build to heaviest set

Conditioning
For time
30,27,24,21,18,15,12,9,6,3
Kbs
3,6,9,12,15,18,21,24,27,30
Burpees

Alt exercises till all sets complete

Snatch complex
6 x 1.1.1
1 Power snatch + 1 hang snatch = 1 rep
Rest 20 sec between reps
Rest 2 min between sets
Build to heavy set

Conditioning
AMRAP 10
50 double unders
25 wall balls
10 Deadlifts 100/70

Mobility

Foam roll – quads/calves – 3-4 mins each leg

Banded hip extension flossing 2 mins per side
Couch stretch against wall – 4 mins total per side
Banded hip flexion – 4 mins total per side

Conditioning
For time
Run 400m
50 pull ups (75 jumping pull ups)
Run 400m
50 push ups
Run 400m
50 sit ups
Run 400m
50 squats

25 min cap

Strength/power
Front squat
6×4-6 build to heaviest set
Box jump
5×3 build to highest for 3

Conditioning
12 min amrap
6 toes to bar
8 Kbs 32/24
10 wall ball
12 cal row