STRENGTH

Snatch
5,3,2,2,1,1,1

WORKOUT

8min AMRAP
4x Ring Dip
8x Hang Power Snatch
4x Box jump
8x Push Press

Finisher - After Class
4x5 GHD Sit Ups

WORKOUT

teams of 2
for Time:
50x Deadlifts
40x Calories
30x Syncro Sit Ups
20x Pull Ups
30x Syncro Sit Ups
40x Calories
50x Deadlift

STRENGTH

Clean
5,3,2,2,1,1,1

WORKOUT

‘Ellen’
3x Rounds for Time
20x Burpees
21x DB Snatch 22.5/15kgs
12x Double DB Thruster (2x 22.5/15)

STRENGTH

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

Snatch
5x2 + 2.5kgs

WORKOUT

Row or Run
3x 300m

WORKOUT

For Max Reps
4x 40sec On 20sec Rest
5m Handstand Walk or Wall Walk Ups
Pull Ups
Deadball Over Shoulder
Dumbbell Bench Press
Air Bike

STRENGTH

Hang Clean + Clean
5(2+1)

Back Squats
5x5

WORKOUT

7x Rounds fopr time:
3x Box Jump
4x Overhead Lunges
5x V-Up

STRENGTH

Snatch High Pull + Power snatch + Snatch power balance
4x(2+2+1)

Power Snatch 5x2

Overhead Squat 5x2

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