STRENGTH

Drop Snatch
4x3
Snatch + Hang Snatch
6x1

WORKOUT

30, 20, 10
Toes to Bar
Box Jump Over

STRENGTH

1-3 Ring Pull Ups
EMOM for 7mins

WORKOUT

9mins
3,6,9,12......
Deadlift
Overhead Lunge
Burpee Over Bar

WORKOUT

0:00-10:00
Run 400m
then
21,15,9
Toes to Bar
Power Clean 45/35kgs
10:00 - 20:00
Run 400m
15,12,9
Pull Ups
Thruster
20:00 - 30:00
400m Run
9,6,3
Chest to Bar Pull Up
Overhead Squats

STRENGTH

Bench Press
5@75%
3@85%
1+ @95%

WORKOUT

8x Rounds
4x Ring Dips
16x Weighted Sit Ups
6x Double Devil Press

20min Cap

STRENGTH

Back Squat
5@75%
3@85%
1+ @95%

WORKOUT

For Max
5min 1x DB Step Up
4mins Air Bike Cal
3min Alternating BD Snatch
2min Goblet Squat
1min Double Under

WORKOUT

In Pairs
0:00 - 14:00
3x Rounds for Time:
8x Rope Climb Pull Up or Muscle Up
30x Hang Clean (Partner Sync with Plate)
30x Push Jerk (Partner Sync with Plate)
14:00 - 20:00
1 Rep Max Clean & Jerk (Each)

STRENGTH

Clean + Hang Clean
5x1
Deadlift
3@70%
3@80%
3+ @90%

WORKOUT

4x Rounds for Quality
10x Back Extension
15x Wall Ball Sit Ups
2x DeadBall Over Shoulder

WORKOUT

Teams of 3
Every 4mins run 100m Together
100x Kettlebell Swings
80x Overhead Squats
100x Wall Ball
80x Pull Ups
100x Box Jump
80x Hang Power Snatch

STRENGTH

Bench Press
3@70%
3@80%
3+ @90%

WORKOUT

16min AMRAP
15cal Bike
10,20,30,40.....
Handstand Push Up
DB Snatch
DB Thruster

STRENGTH

E90sec for 6sets
1x Bar Muscle Up

WORKOUT

18,15,12,9
Toes to Bar
Clean & Jerk
8x Burpees Over Bar

STRENGTH

Clean
5x1
Back Squat
3@70%
3@80%
3+ @90%

WORKOUT

Flight simulator
5,10,15,20,25,....50....5 Double Unders

STRENGTH

Press
3@70%
3@80%
3+ @90%

WORKOUT

200m Farmers Carry
50x Sitt Ups
200m Suit Case Carry
50x V-Ups
200m Overhead Carry
50x Hollow Rock

STRENGTH

Power Snatch
10x1

WORKOUT

4x Rounds eaach for time:
5x Ring Dips
6x Hang Power Clean 60/45kgs
14/12cal Air Bike
Rest 2mins after each round

STRENGTH

Strict Pull Ups
1rep EMOM for 10mins

WORKOUT

16min AMRAP
30m Front Rack Lunge
12x Pull Ups
24x Wall Ball
200m Run

STRENGTH

Deadlift
5 @ 65%
5 @75%
5+ @85%

WORKOUT

3min AMRAP
16xKettlebell Snatch
6x Push Jerk
Max Rep Box Jump
Rest 1min
3min AMRAP
6x Push Jerk
8x Box Jump
Max Rep KB Snatch
Rest 1min
3min AMRAP
8x Box Jump
16xKettlebell Snatch
Max Rep Push Jerk
Rest 1min

STRENGTH

Chin Over Bar Hold
2x Max

WORKOUT

In Pairs
5x Pull Ups
7x Toes to Bar
(each)
80x DB Snatch
5x Pull Ups
7x Toes to Bar
(each)
70x Thrusters
5x Pull Ups
7x Toes to Bar
(each)
60x Overhead Squats
5x Pull Ups
7x Toes to Bar
(each)
50x DB Snatch

STRENGTH

Bench
5 @ 65%
5 @75%
5+ @85%

WORKOUT

For Time:
40/30Cal Row
150x Double Unders
40x Burpees
600m Run

STRENGTH

Split Jerk
5x2
Press
5 @ 65%
5 @75%
5+ @85%

WORKOUT

5x Rounds for Time:
5m Handstand Walking or 26x Shoulder Taps
4x DeadBall Over Shoulder

STRENGTH

Clean
4x3 starting at 70%

Back Squat
5 @ 65%
5 @75%
5+ @85%

WORKOUT

EMOM for 6mins
8x KB Clean & Jerk
Max Rep Box Step Up & Over

WORKOUT

Complete as many rounds as possible in 20 mins of:
Run, 200 m
5 Muscle-ups
10 Hang Power Snatches, 50/35kgs
15 Sit-ups