Strength
Shoulder Press 10reps x 5sets
Conditioning
15min AMRAP
5 DB Burpee 35 / 50
10 DB Push press
50 Double Under
Oly Skill
5sets:
2 Snatch lift-off
+ 1 Power Snatch
+ 1 Tempo OHS(3.0.1)
Conditioning
3 / 5Rounds For time;
15 Toes to bar
12 Box jump
9 OHS 95 / 135
Conditioning
5 Rounds
1min Max Cal Row
1min One DB OH Walking Lunge 35 / 50 (ad: 70lbs or two arm KB 24kg)
1min Reverse Burpee
1min Rest
Conditioning
9 – 15 – 21- 27 – 21 – 15 – 9
For time;
Power Clean 95 / 135
Handstand Push up
*timecap 25min
Strength
Front squat (From ground)
5reps x 3sets
Conditioning
For time
21-15-9
Front squat 95/135
Box jump 24/30
WBS 20/30
Skill
KB Snatch (Swing style)
Conditioning
3RFT
15 KB snatch (L) 16/24
20 Pull up
15 KB snatch (R)
20 Ring push up
Conditioning
3min AMRAP – 3min Rest 3Rounds
75 DU
21 Power clean 55/95
15 Bar over burpee
Strength
Overhead squat
5reps x 3sets
Conditioning
9min Ascending Ladder
1-3-5-7…15-18-21…
Toes to bar
Overhead squat
For time
1000m Row
50 burpee box jump over 20/24
1000m Row
100 Double DB Clean n jerk 35/50
1000m Row
50 Burpee box jump over
*Team of 3
*Timecap 25min
*Assault bike 2000m
Skill
Medball Clean
Conditioning
For time;
20 – 18 – 16 – 14 – 12 – 10
Medball Clean
Burpee
