STRENGTH

Power Clean
6x2
Touch and Go Reps

WORKOUT

For Time:
9,15,21
Power Clean 50/35kgs
Push Press 50/35kgs

For Time:
50x Dumbbell Snatch
25x Syncro Air Squats (one person holds the dumbbell)
50x Dumbbell Thruster
25x Syncro Push ups
50x Dumbbell Snatch
25x Syncro Sit Ups (feet together and hand clap at top)
50x Dumbbell Thruster
25x Syncro Burpees

20min Cap

STRENGTH

Deadlift
5x3
Super Set with
Box Jump (go high)
5x3

WORKOUT

5x Rounds for time
7x Ring Dip
30x Double Unders

STRENGTH

Split Jerk
6x2

Push Jerk
6x2

WORKOUT

Run
3x 400m

STRENGTH

Bar Muscle Up Technique

Pull Up Negatives
4x1

WORKOUT

3x Rounds for Time:
10x Toes to Bar
15x Power Clean
20x Wall Balls
25x Box Jump

STRENGTH

Back Squat
10x3

WORKOUT

Row Ride Sprints
8x 30sec On 30sec Rest
Max Calories - Alternate Machines

WORKOUT

5min AMRAP
5x Devil Press
20x Double Unders

Rest 3mins

5min AMRAP
5x Deadball Over Shoulder
10x Air Bike Calories

3min Rest

5min AMRAP
10x Goblet Squat
50m Farmers Carry

STRENGTH

Clean
5x3

WORKOUT

12min AMRAP
300/200m Row
15x V-Ups
7x Hang Clean

STRENGTH

Handstand Push Ups
5x5

Dumbbell Push Press
5x5

WORKOUT

10,9,8,7,6,5,4,3,2,1
Kettlebell Swings
Burpee

STRENGTH

Front Squats
10x1

WORKOUT

3x Rounds 1min per station
Box jump Over
Overhead Walking Lunge

STRENGTH

Power Snatch
5x3

WORKOUT

In Pairs
6x Rounds for time:
15x Pull Ups
30x DB Snatch
200m Run

STRENGTH

Split Jerk
10x1

Push Press
5x3

Back Squats
5x3

WORKOUT

10x Rounds for Time:
2x Deadlifts @80% of 1RM
4x Burpee Over the Bar
8x Wall Ball
100m Run

STRENGTH

Toes to Bar
4x Sets Max
reps

WORKOUT

40,30,20,10
Sit Ups
Squats
Row or Bike Cals

WORKOUT

New Zealand Nationals Workout 5 & 6

4min Cap:
6,5,4,3,2,1
Snatch
35x Double Unders Between each set

Go Straight into

5min Cap
Overhead Squat
1RM

WORKOUT

New Zealand Nationals Workout 4 For time...

5 Rounds of:
11 HSPU
11 SDHP
Followed immediately by…
4 Rounds of:
8 Strict HSPU
8 SDHP
Followed immediately by…
3 Rounds of:
20m Handstand Walk
5 SDHP

Pukehoe Hill Run

STRENGTH

Pull Up
1RM

WORKOUT

Grace
30x Clean & Jerk

STRENGTH

Deadlift 1RM

WORKOUT

Partner Workout
Row 1km
100x Goblet Squat
80x DB Push Press (Partner holds a handstand)
60x Goblet Squats
40x Handstand Push Ups (Partner holds Dumbbells )
Row 500m

Re-Test Week

STRENGTH

Overhead Squat
1rm

WORKOUT

4x Rounds
3min On 1min rest
20x Kettlebell Snatch
15x Burpee
Max Rep Double Unders