A.
15min to find a heavy
Clean and Push Jerk
B.
For Time:
10 Squat Cleans @ 80/60kg
10 Over Bar Burpees
8 Squat Cleans @ 80/60kg
10 Over Bar Burpees
6 Squat Cleans @ 80/60kg
10 Over Bar Burpees
4 Squat Cleans @ 80/60kg
10 Over Bar Burpees
2 Squat Cleans @ 80/60kg
15min time cap
E3MOM for 18min
1 Snatch + 2 Hang Snatch @ 70-80%
Or
Snatch Technique Work
B. Conditioning
For Time:
30-20-10
Alternating Dumbbell Snatches @ 22.5/15kg
Box Jumps 24/20
Sit-Ups
A.
15 Minute AMRAP:
100 Double Unders
10 Front Squats @ 60/40kg
Rest 15 minutes
B.
15 Minute AMRAP:
400m Run
12 T2B
A.
E3MOM
5×2 Deadlifts @ 85-90%
B.
5 Rounds For Time:
10x Deadlifts @ 100/70kg
10x Right Arm OH Lunges 22.5/15
10x Ring Dips
10x Left arm Oh Lunges 22.5/15
12min Time Cap
5×5 Strict Press @ 80%
2min between sets
B. Conditioning:
In Pairs:
Minutes 0-8
60/45 Calorie Row
30 Shoulder to Over Head @ 42.5/30kg
30 Bar Facing Burpees
Max Effort Wallballs @ 9/7
Minutes 8-15
40/30 Calorie Row
20 Shoulder to Overhead @ 60/40kg
20 Bar Facing Burpees
Max Effort Wallballs @ 9/7
Minutes 15-21
20/15 Calorie Row
10 Shoulder to Overhead @ 80/60kg
10 Bar Facing Burpees
Max Effort Wallballs @ 9/7
CLASS
A. E3MOM for 15min
Front Squats x4 @ 85%
B. For Time
20-15-10-10-15-20
Hang Power Cleans @ 50/35kg
Pull Ups
20min time cap
EXTRAS
Assault Bike
30 Calorie Best Effort
Rest 3 Minutes
20 Calorie Best Effort
Rest 3 Minutes
10 Calorie Best Effort\
* Every set of best effort should be done as fast as possible in the same way you would attack a 1 rep max back […]
For Time
1000m Row
50 Burpees
50 Goblet Squats @ 32/24kg
50 Alternate Goblet Lunges @ 32/24kg
800m Row
25 Burpees
25 Goblet Squats @ 32/24kg
25 Alternate Goblet Lunges @ 32/24kg
400m Row
A. 20 Minutes to work up to a 3RM Hang Clean
B.
For Time:
21-15-9
Hang Clean @ 60/40kg
Hand Stand Push Ups
A. Strength
Strength E3MOM :
5×4 Back Squat @ 80%
B.
For Time:
50 Wallballs @ 9/7
40 Toes to Bar
30 Over Bar Burpees
20 Deadlifts @ 120/90kg
10 Right Arm Dumbbell Push Press @ 22.5/15
10 Left Arm Dumbbell Push Press @ 22.5/15
A. E3MOM:
5×5 Push Press @ 80%
B. Skill
Bar Muscle Ups
C. Conditioning
For Time:
15-12-9
Ground to Overhead @ 70/50kg
Bar Muscle Up