STRENGTH

Snatch Balance + Overhead Squat
5x1

Press
5,5,5+
(65,70,75%)

WORKOUT

Run
1km

WORKOUT

Teams of 2
50x Power Snatch
20cal
40x Thrusters
20cal
30x Overhead Squats
20cal

STRENGTH

Split Jerk
7x1
Jerk Dips
4x3

WORKOUT

4x Rounds for Time:
9x Pull Ups
9x Push Ups
Run 100m

STRENGTH

Squat Clean
6x2
Clean Pull
4x3

WORKOUT

For Time:
10,9,8,7,6,5,4,3,2,1
Wall Ball
Box Jump

STRENGTH

Snatch
10x1

WORKOUT

E3MOM for 12mins
10x Kettlebell Swings
30m Hill Sprint

STRENGTH

Deadlift
5,3,2,2,1,1,1

WORKOUT

For Time:
21,15,9
DB Thruster
Handstand Push Ups

WORKOUT

Partner Workout
4x Rounds for Time:
12x Hang Power Cleans
21x Push Ups
13x Toes to Bar
31x Double Unders
2x 50m Farmers Carry

STRENGTH

Back Squat
1RM

WORKOUT

AirBike 2km
Row 1km

STRENGTH

Pull Up
1rm

WORKOUT

40x Wall Ball
30x Sit Ups
20x Burpee Box Jump Over
10x Power Clean 60/40
400m Run

STRENGTH

Power Clean
3,2,2,1,1,1

Deadlift
3x2 @90%
2x2 @95%

WORKOUT

10,20,30,40,50
Double unders
2,4,6,8,10
Hang Power Snatch 40/35kgs

EXTRAS

Stretch for 10mins

WORKOUT

3x rounds
1min Per Station for max reps
- Air Bike
- Wall Balls
- Overhead Sit Ups
- Burpee Box Jump Over
- Strict Pull Ups
- Rest

EXTRAS

Handstand Walk Practice
10mins
Use wall walk ups, Shoulder Taps, to warm up

STRENGTH

Push Press
5,3,2,2,1,1,1

Dumbbell Press
2 sets Max Rep

WORKOUT

Row
3x300m

EXTRAS

Muscle Up Transitions
4x3
L-Sit Holds
3x 10-20sec

STRENGTH

Snatch Pull + Hang Snatch + Snatch
7x (1+1+1)

Back Squats
3x2 @90%
2x2 @95%

EXTRAS

Handstand Push Ups to deficit 2x 20kgs Plates
either 5x Max Rep or 5x1 Slow negative

Team Workout

For Time

EMOM 4 sync Bupees
30x Barbell Snatch - Partner Hang From Bar
25x Toes to Bar - Partner holds barbell Front Rack
20x Hang Clean - Partner Hangs from Bar
25x Toes to Bar - Partner Holds Barbell Front Rack
30x Barbell Snatch - Partner Hangs from Bar

STRENGTH

Deadlift
7x3 @85%

WORKOUT

For time:
50x Clusters
EMOM 4x Box Jump Over

EXTRAS

Jumping Ring Muscle Up + 1x Slow Negative
7min EMOM

STRENGTH

Split Jerk
7x1
Push Press @80%
3,3,3,3,Max Rep

WORKOUT

Tabata
8x 20sec On 10sec Off
Air Bike

EXTRAS

Toes to Ring
3x Max Rep (stop at 10)
Toes to Bar
5,5,5, Max Rep

STRENGTH

Back Squat
7x3 @85%

WORKOUT

"Helen"
3x Rounds
21x KB Swings
12x Pull Ups
400m Run

WORKOUT

In Pairs for Time:
40x Burpee Over Bar
40x Toes to Bar
40x Overhead Squats
40x Push Ups
40x Overhead Squats
40x Toes to Bar
40x Burpee Over Bar

EXTRAS

Super Set
Ring Support Holds 3x20-30sec
GHD Sit Ups - 3x20

STRENGTH

Clean + FS + Jerk
20mins to build to 1 heavy single

WORKOUT

6min AMRAP
40x Double Unders
4x DBall Over Shoulder

EXTRAS

Bar Muscle Up or Jumping Bar MU - 2x EMOM for 10mins
Pull Up Negatives 5x1 as slow as possible

STRENGTH

Snatch Pull + Hang Snatch + Snatch
5x (1+2+1)

WORKOUT

For Time:
21, 15, 9
Handstand Push Ups
Kettlebell Swing

EXTRAS

Handstand Walk
3x Max Distance