strength

5 x 10-12 back squat (build to heaviest set)

Conditioning

4 RFT:-

400m run
25 x push press

20 mins to est double clean & jerk

1 min squat cleans
1 min push jerk
2 mins squat cleans
2 mins push jerk
3 mins squat cleans
3 mins push jerk

RX 60 / 40

Snatch drills 1×2

Emom 5 – snatch complex light/moderate load
Power snatch, hang power snatch, snatch balance.

Snatch
Max three position (hip,knee,floor) – 15 mins

Conditioning
3 rounds for time
20 thruster 45/25
75/150 double unders/singles

15 min cap

A1Barbell Front rack lunges
4 sets of 8-10 each leg
build to heaviest set

A2 single leg kb deadlift
4 sets of 10 per leg- moderate load

Conditioning
10-8-6-4-2 power clean 80/50
20-18-16-14-12 chest to bar pull ups

20 min time cap

A. Overhead squat 5 sets of 5 tempo @3302

B. 20 mins Build to a top set of the complex: 5 touch-and-go power cleans/5 front squats/5 push press/5 back squats/5 behind-the-neck push press/5 touch-and-go power cleans

Skill practice -15 mins
Choose any skill to practice.

Alt EMOM 12
ODDS – 5-7 strict ring dip
EVEN – 8 Burpees

Alt Emom 12
Odds – 30 sec double unders
Evens -30 sec front lean rest hold (rings/floor)

A.Deadlift 5 sets of 10-12
B. Tabbata hollow hold 20:10×8

Conditioning
Helen
3 rounds for time
400 m run
21 Kbs 24/16
12 pull ups

15 min cap

A.Power clean to Max double -15 mins
B. Emom 5 – power clean x3 @85% of A.

Conditioning
3 rounds for total reps
1 min walls balls
1 min toes to bar
1 min rowing
1 min rest

A. OHS
Max triple in 10

B. Deadlift
Max triple in 12 mins

C. 250m row 15 Burpees,25 Kbs,15 Burpees, 250m row rest 3 mins repeat.

Amazing work! So much improvement with our cleans and so many pb’s in the house. Couldn’t be more proud as a coach great work team #innerninja #togetherstonger

skillz
Wall walk + 10 sec hold x 10
Tuck ups x 40
Super mans x 30

Conditioning

20 min AMRAP
400m run
5 pull ups
10 push ups
15 air squats
5 c2b
10 plyo push up
15 jump squats