STRENGTH

Power Snatch
5x2

WORKOUT

“Ingrid”
10x rounds for Time:
3x Snatch 60/42.5kgs
3x Burpee Over Bar

STRENGTH

Strict Pull Up
5,3,2,2,1,1,1

WORKOUT

Helen
3x Rounds for Time:
400m Run
21x KB Swings
12x Pull Ups

STRENGTH

High Hang Clean + Hang Clean + Clean
8x1

Back Squat
5x5 @80%

WORKOUT

Air Bike 2 sets of 90sec max distance

WORKOUT

Each For Time:
0:00-8:00
30,20,10
Sumo Deadlift High Pull 40/35kgs
Toes to Bar

8:00-16:00
21,15,9
Push Jerk 40/35kgs
Box Jump

16:00- 24:00
9,6,3
Snatch 40/35kgs
Ring Dip

STRENGTH

Power Clean & Jerk
10x1

WORKOUT

5x Sets
1min On 1min Off
12x Wall Ball
Max Rep Deadball OverShoulder

STRENGTH

Push Press
5x3 @80%

WORKOUT

7min AMRAP
4x Wall Walk Up
7x Push Ups
1x Rope Climb
50m Farmers Carry
1x Rope Climb

WORKOUT

In Pairs
2km Row
100x DB Snatch
200x Sit Ups
300x Double Unders
4km Air Bike

STRENGTH

Overhead Squat
5x3

WORKOUT

For Time:
21,15,9
Thruster 40/35kgs
Burpee Over Bar

STRENGTH

Clean
6x2

WORKOUT

4x Rounds
15x Deadlifts
200m Run
9x Pull Ups

STRENGTH

Snatch
5x2

Snatch Balance
5x2

WORKOUT

Not for Time:
4x Rounds
10x Barbell hip Thrust
10x GHD Sit Up

STRENGTH

Bench
5x5

WORKOUT

5 Rounds
1min stations for max reps
Air Bike
Burpee Box Jump Over

STRENGTH

Split Jerk
10x1

WORKOUT

5,4,3,2,1
Bar Muscle Ups
10,8,6,4,2
Power Snatch

WORKOUT

in Pairs
20min AMRAP
21x Hang Power Clean(Partner hold deadball)
21x Front Squats (Partner hold deadball)
15x Sync toes To Bar
Run 400m

WORKOUT

In Pairs 7min AMRAP 20x Handstand Push Ups
20x Partner Squats
20x Clean & Jerk
20x Partner Squats

Then 5mins to get
1rm Heavy Thruster

STRENGTH

Strict Pull Up
EMOM for 7mins
2x Reps

WORKOUT

10min AMRAP
10x KB Push Jerk
5x Toes to Bar
*every 2mins complete  
40x Double Unders

STRENGTH

Back Squat
4x9

WORKOUT

Ellen
3x Rounds for Time:  
20x Burpees
21x Alt DB Snatch
12x Double DB Thruster

STRENGTH

Hang Snatch + Snatch
7x1

WORKOUT

7min AMRAP
11x Sumo Deadlift High Pull
12x Push Ups
13x Sit Ups

WORKOUT

For Time:
Row 500m
25x Overhead Squats 20/15kgs
10x Toes to Bar
Bike 1km
Row 400m
15x Overhead Squats 40/35kgs
10x Toes to Bar
Bike 800m
Row 300m
5x Overhead Squats 50/45kgs
10x Toes to Bar
Bike 600m

STRENGTH

Push Press
5x5

WORKOUT

9min AMRAP
3,6,9,12,15,…..
Hang Cluster 40/30kgs
Burpee Over Bar

STRENGTH

Front Squats
5x5

WORKOUT

For Time:
30,20,10,20,30
Kettlebell Swings
Goblet Lunge
Double Unders