STRENGTH

Power Clean with pause at knee + Push Jerk
5(2+1)

WORKOUT

in Pairs going round for round
1min On 1min off
4x Hang Clean
4x Front Squat
Max rep Burpee Over bar

WORKOUT

5x Rounds for Time:
8x Deadlift
12x Push Ups
100m Farmers Carry
16x Dumbbell Thruster

STRENGTH

Snatch High Pull + Hang Muscle Snatch +
Snatch Balance with Pause
5(2+2+1) + 2.5kgs from last week

Snatch
5x2

WORKOUT

For Time:
30,20,10
Push Jerk
15,10,5
Toes to Bar

STRENGTH

Clean Pull + Hang Clean + Clean
5(2+2+1) + 5kgs from last week

Clean Pull
3x5 (+ 5kgs from last week)

WORKOUT

Tabata
8x 20sec on 10sec rest
Burpee

WORKOUT

In teams of two
goining round for round

26min AMRAP
40x Double Unders
8x Power Snatch
2-6x Bar Muscle Ups Or Pull Ups
100m Run

WORKOUT

10x Rounds for time:
1x Rope Climb
6x Deadball Over Shoulder
12x Wall Ball
100m Run

STRENGTH

Snatch Pull + Hang Muscle Snatch +
Snatch Balance with Pause
5(2+2+1)

Snatch
5x1

WORKOUT

8min AMRAP
2x Strict Pull Up
4x Handstand Push Ups
6x Burpee
8x V-Ups

STRENGTH

Power Clean with pause at knee
+ Push Jerk
5(2+1)

Back Squats
4x6

WORKOUT

21,15,9
Box Jump
DB Snatch
DB Thruster

STRENGTH

Snatch Pull + Hang Muscle Snatch + Snatch power balance
4x(2+2+2)

Power Snatch
5x3

Overhead Squat
5x2 with 3sec pause

STRENGTH

Clean & Jerk
5x1
Clean Pull
3x5

WORKOUT

Row
3x 150m

STRENGTH

Power Clean
6x2

WORKOUT

10min AMRAP
2,4,6,8,10,12.....
Hang Power Clean
Deadball Over Shoulder
Double Unders x10
Pull Ups

STRENGTH

Split jerk
7x1

WORKOUT

3 sets of
3 mins on 2 mins off
15cals
10x Burpee Box jump Over
Max Rep Push Press

STRENGTH

Snatch Deadlift
Hang Snatch
Snatch
7x1

WORKOUT

For Time

50x Air Squat
40x Sit Ups
40x Wall Ball
30x V-Up
30x Walking Lunge
20x Weighted Sit Up

STRENGTH

Front Squat
1RM

WORKOUT

10min AMRAP
20x Partner Deadlift
20x Worm Thurster
20x Partner Deadlifts
20x Over the Worm Burpees
20x Partner Deadlifts
20x Worm Clean & Jerk

STRENGTH

Deadlift
1RM

WORKOUT

For Time:
30,20,10
Sit Ups
DB Snatch
2x Double Unders

STRENGTH

Back Squat
1rm

WORKOUT

4x Rounds for time:
6x Pull Ups
6x Hang Power Clean
6x Burpee Over Bar
6x Goblet Squats

WORKOUT

For Time:

1km Row
50x Kettlebell Swings
10x Turkish get Ups
1km Run
10x Turkish Get Ups
50x Kettlebell Swings
2km Ride

WORKOUT

In teams of 3
”The Sheild”
Buy in 100x Double Unders 150 single
3x Rounds
25x P.Snatch
20x Overhead Squats
15x HSPU
10x Wall Walk Ups

STRENGTH

Clean + Jerk + Clean + Jerk
5x1

WORKOUT

Teams of 3
20,15,10
Partner Deadlift
Partner Burpee Over Bar
Deadball has to be off the ground.

STRENGTH

Front Squat
2x2 @85%
2x2 @90%
2x2 @95%
2x2 @100%

WORKOUT

4x Rounds for Time:
15x DB Thrsuters
15x Box Jump
100m Run