Strength

Clean + Hang Clean

Workout

For Time

21, 15, 9

Dumbbell Clean & Jerk

Burpees

Strength

Deadlift 5x5

Workout

5x rounds for Time10x Kettlebell swings 100m Sprint Rest between sets

Strength

Overhead Squats 6x2

Workout

2 Rounds 1min per station Sledge hammer Throws Box Jump overs Sled Pulls Wall Balls Toes to Bar Dumbbell Snatch Air bike Rest

Strength

Push Press
5x3

Workout

10min AMRAP
5x Strict Pull Ups
10x Push Ups
30x Double Unders

Strength

Snatch 10x1

Workout

5x rounds for time 15x Kettlebell Swings 20x KB Front rack Lunge 25x V-Sit Twist

Strength

Back Squat
4x6

Workout

Tabata
AirBike

Max Effort Handstand hold
3sets

Inverse Tabata
Airbike

Strength

Clean & Jerk
6x1

Workout

10x Rounds for time
100m Run
5x Sit Ups
4x Burpee Box jump over
3x Deadlift
2x Toes to Bar
1x Power Clean

20min Cap

Strength

Thruster 5x3

Workout

150x Wall Balls
Every time you break complete 10x Burpees
Then..
Pull Ups
3x Max Reps

Strength

Power Snatch
6x1

Workout

E3MOM for 15mins
10x Power Snatch
8x Ring Dip
6x Cal Air bike

Strength

Super Set
Front Squat
5x5
Press
5x5

Workout

Sled Sprint
5x100m

Strength

Power Clean 6x1

Workout

20.4

For time:
30 box jumps, 20 in.
15 clean and jerks, 15kgs
30 box jumps, 20 in.
15 clean and jerks, 25kgs
30 box jumps, 20 in.
10 clean and jerks, 35kgs
30 medicine-ball step-ups, 6kgs
10 clean and jerks 42.5kgs
30 medicine-ball step-ups, 6kgs
5 clean and jerks, 52.5kgs
30 medicine-ball step-ups, 6kgs
5 clean and jerks, 62.5

Strength

Snatch
10x1 EMOM
Overhead Squat
5x3

Workout

5x rounds for time
15x KettleBell Swings
20x KB Front rack Lunge
25x V-Sit Twist

Strength

Snatch
20mins technique work

Workout

6x rounds For time
8x Power Snatch
8x Box Jump Overs

Pukehou Hill Summit

Strength

Back Squat
5,3,2,2,1,1,1

Workout

3 sets
3min Amrap 1mins rest between
6x Wall Ball
5x Deadlift
4x Burpee over the Bar

Strength

Push Press
5x5

Workout

3 Rounds for time;
800m Run
15x Thrusters
15x Pull Ups

Strength

Hang Power Clean

Workout

Annie
For Time
50,40,30,20,10
Sit Ups
Double Unders

Strength

Front Squat
5x1

Workout

8min AMRAP
2,4,6,8,10......
Kettlebell Snatch
Goblet Squat

Strength

Deadlift
5x1

Pull-Ups
5x Max rep

Workout

Tabata
Airbike

Strength

Push Jerk
5,3,2,2,1,1,1

Workout

Partner Workout
For Time:
60x Burpees over the bar
60x Hang Power Clean
50x Front Squat
50x Push Press
40x Overhead Sit-Ups
40x Tire Flips