STRENGTH

Clean Pull + High Hang Clean + Jerk Dip + Tall Jerk
4x(2+2+2+2)

Clean & Jerk 10x2

WORKOUT

3x Rounds
10x GHD Sit Ups
GHD Static Hold 10sec Left 10sec Right
1x Box Jump for max Hight

STRENGTH

Hang Snatch
10x1

Overhead Squat
4x3 (5sec pause on last rep)

WORKOUT

10,8,6,4,2
Deadball to Shoulder 40/35
Wallball 9kg
4x Double Unders

STRENGTH

Back Squat
Set 1 – 5 reps @ 80%
Set 2 – 3 reps @ 85%
Set 3 – 1 reps @ 90%
Set 4 – 3 reps @ 90%
Set 5 – 2 reps @ 93%
Set 6 – 1 rep @ 97%

WORKOUT

3x Sets
1min per station for Max Reps
Pull Ups
Plate weighted Lunge
Double Unders
Rest

STRENGTH

Hang Power Clean + Power Clean
5x (1+2)

WORKOUT

5x Rounds for Time:
12x Deadlift
50m Overhead Carry
8x Box Jump Over
6x Handstand Push Ups

STRENGTH

Snatch Deadlift
Snatch Pull
Snatch High Pull
Snatch Balance 2inch
Snatch Balance 6inch
Snatch Balance
4x1

Snatch
5x3

Front Squat
3x3 @90%

STRENGTH

Split Jerk
7x2

WORKOUT

Teams of 2
10min AMRAP
Max Cals
Max Devil Press

STRENGTH

Back Squat
Set 1 – 5 reps @ 75%
Set 2 – 3 reps @ 80%
Set 3 – 1 reps @ 85%
Set 4 – 3 reps @ 87%
Set 5 – 2 reps @ 90%
Set 6 – 1 rep @ 95%

WORKOUT

Grace
For Time:
30x Clean & Jerk

STRENGTH

Power Snatch
10x1

WORKOUT

8min AMRAP
2,4,6,8,10…
Push Up
2x Squat
20x Double Under

WORKOUT

The 900
In teams of 3
Wall Ball
Sumo Deadlift high Pull
Kettlebell Snatch
Calories
V-Ups

STRENGTH

Power Clean + High Hang Clean + Clean
+ Push Press + Jerk Dip + Split Jerk
4x1

Clean & Jerk
7x2

WORKOUT

3x Rounds
Super Set
Max Rep Strict Pull Ups
10x GHD Hip Extensions
10x Single Legged Step Ups

STRENGTH

Santch High Pull
Hang power
Snatch Balance
4(2+2+2)

Snatch with pause
7x2

WORKOUT

21,15,9
Thruster
Burpee Over the Bar

STRENGTH

Hang Power clean + Power Clean
7(1+1)

Deadlift
3x3 @80%

WORKOUT

3 Sets
2:30min on 30sec Off
30x Double Unders
8x Burpee Box Jump Over
Max Rep Wall Walk Ups

STRENGTH

Split jerk
10x1

Front Squats
3x3 @80%

WORKOUT

For time:
75x Wall Ball
every 30sec complete
2x Burpees

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