STRENGTH

Bench Press
Work up to 3RM

WORKOUT

Row
3x500m

STRENGTH

Power Clean
6x2

Front Squat
5 @70%
3 @80%
2x2 @90%
1+ @100%

WORKOUT

for Time:
2,4,6,8,10
Box Jump
Power Clean & Jerk

STRENGTH

Press
2x3 @65%
2x3 @75%
2x3 @85%
3+ @95%

WORKOUT

in Teams of 2
50x HSPU
50x Air Bike Cals
30x HSPU
30x Air Bike Cals

WORKOUT

4x Rounds for Max Reps
50sec on 10 off
Thruster
Row or Bike
Double Under
Wall Ball
Kick Sits
Double Overhead Walk

STRENGTH

Snatch Pull + Hang Power Snatch + High Hang Snatch + Overhead Squat
4x1

Snatch
5x2

FINISHER

3x Rounds
10x V-Up
Straight into 1min Hollow hold

STRENGTH

Front Squat
2x3 @65%
2x3 @75%
2x3 @85%
3+ @95%

WORKOUT

For Time:
50x KB Swings
10x Burpee
40x Kettlebell Clean & Jerk
10x Burpee
30x KB Swings
10x Burpee
20x Kettlebell Clean & Jerk
10x Burpee

STRENGTH

Ring Dip
5x5
Strict Pull Up
5x3-5 (with Max Rep Hold at end)

WORKOUT

800m Run
5x Rounds for Time:
9x Pull Ups
9x Deadlift
400m Run

STRENGTH

Front Squats
5 @65%
3 @75%
2x2 @85%
1+ @95%

WORKOUT

Grace
30x Clean & Jerks
EMOM
*5x Wall Ball

WORKOUT

5x Rounds for Time:
200m Run
20x Dumbbell Snatch
10x Toes to Bar
1x Rope Climb

STRENGTH

Split Jerk
7x1

Jerk Drive
4x3

WORKOUT

teams of 2
9min AMRAP
18x Weighted Sit Up
18x Hang Power Snatch
18x Burpee Over Bar

WORKOUT

For Time:
15x Clean 30/25kgs
15x Pull Up
12x Clean 35/30kgs
12x Pull Up
9x Clean 40/35kgs
9x Chest to Bar
6x Clean 45/40kgs
6x Chest to Bar
3x Clean 50/45kgs
3x Bar Muscle Up

STRENGTH

Press
5 @65%
3 @75%
2x2 @85%
1+ @95%

WORKOUT

4 sets
2mins on 2mins off
400/300m Row
Max Rep Dumbbell Push Press

WORKOUT

In Pairs
1km Row
200x Air Squats
150x Sit Ups  
100x Push Ups
500m Row

STRENGTH

Clean & Jerk
10x1

WORKOUT

3x Rounds
1min Chinese Planks
Max Rep Pull Up
20x Hollow Rock

STRENGTH

Snatch
5x2

Bench Press
15mins to find
1RM

WORKOUT

6x100m Run

STRENGTH

Front Squats
2x3 @60%
2X3 @70%
2X3 @80%
3+ @90%

WORKOUT

12min AMRAP
50x Double unders
6x DB Thruster
12x Walking Lunge
1x Rope Climb

STRENGTH

Press
2x3 @60%
2x3 @70%
2x3 @80%
3+ @90%

WORKOUT

5x rounds
12x Sumo Deadlift High Pull  
8x Handstand Push Ups
400m Air Bike

STRENGTH

Pull Overs

3sets
2x Pull Up Negatives
5x Ring Dip

WORKOUT

3x Rounds
21x Wall Ball
12x Toes to Bar
400m Run

STRENGTH

Snatch Pull + High Hang Power Snatch + Hang Power Snatch + Overhead Squat
4x1

Power Snatch
7x1

WORKOUT

Air Bike
6 sets for Max Calories
30sec On 20sec Off

WORKOUT

0:00-7:00
For Time:
30,20,10
Push Ups
Box Jump Over

7:00-14:00
For Time:
21,15,9
Handstand Push Ups  
Deadball Over Shoulder  

14:00-21:00
For Time:
9,6,3,
Wall Walk Up
Deadlift 100/80kgs