STRENGTH

Back Squat
15 @65%
13 @70%
11 @75%
9 @80%
7 @85%
5 @90%
3 @95%
1 @100%

WORKOUT

Dragon Flags
3x15
3x15 Chinese Side Bends

STRENGTH

Power Snatch
5x3 @80%

Snatch Balance
4x3 @90%

WORKOUT

10,8,6,4,2,4,6,8,10
Handstand Push Up
Toes to Bar

STRENGTH

Power Jerk + Split Jerk
5x (2+1)

WORKOUT

Teams of 3
1.5km Row then
30,20,10
Sync DB Clean & Jerk
2person Sync Burpees Over DB

MASTERS LEAGUE WORKOUT

00:00-10:00
21,15,9
Overhead Squat
Thruster

10:00-20:00
5x Power Clean
10x Chest to Bar Pull Ups

STRENGTH

Clean + Hang Clean + Jerk
5x2 @80%

Clean Pull
4x3 @110%

Wobble Bar Overhead Walks
5m

WORKOUT

For Time:
21, 18, 15, 12, 9
Power Snatch (Weight increases,25,30,35,40,45,)
Pull Up
Run 400m

STRENGTH

Snatch + Hang Snatch
5x2 @75%

Snatch Balance
5x2 (Speed)

WORKOUT

30,20,10
Kettlebell Swings
Alt V-Ups

WORKOUT

6x Rounds for Time:
30x Double Unders
5x Shoulder to Overhead
10x Box Jump Over
5x Shoulder to Overhead

STRENGTH

Bar Muscle Ups
5x3

WORKOUT

40x Burpee Pull Ups
200m Run
30x Burpee Pull Ups
200m Run
20x Burpee Pull Up
200m Run

STRENGTH

Clean + Hang Clean & Jerk
5x2 @ 75%

WORKOUT

12mins AMRAP
2,4,6,8,10...
Strict HSPU
Deadlift 100/70kgs
Ring Rows

STRENGTH

Power Snatch
5x3 @70%

Snatch Balance
7x1 @90%

WORKOUT

6min AMRAP
40x Double Unders
10x Devil Press

Back Squat

Add 2.5-5kgs onto every lift from last weeks weights - if you didnt complete it last week try again to see if you can complete or drop the weights down a little.

15 @65%
13 @70%
11 @75%
9 @80%
7 @85%
5 @90%
3 @95%
1 @100%

3x Rounds
10x Side Lifts each side
15x Hollow Rocks

STRENGTH

Snatch High-Pull + Hang Snatch (below knee) + Snatch
6x (1+1+1) @70%

WORKOUT

In Teams of 2
E2MOM for 12mins Altnerating
10x Dumbbell Clean & Jerk
Max Rep Burpee Over DB

STRENGTH

Back Squat
15 @65%
13 @70%
11 @75%
9 @80%
7 @85%
5 @90%
3 @95%
1 @100%

WORKOUT

GHD Sit Ups
3x 10+ 2x 10sec Twist Holds  
or
Sit Ups
3x 20 + 2x 10sec Twist Holds

STRENGTH

Power Jerk + Split Jerk
5x (2+1)

Push Press -
4RM; then %ofRM
90%x4
95%x4

WORKOUT

Air Bike
Reverse Tabata
8 sets of  
10sec on 20sec Rest

STRENGTH

Back Squat
1RM

WORKOUT

9min AMRAP
50m Overhead Carry
9x Toes to Bar
45sec Plank

STRENGTH

Power Clean
5x1

WORKOUT

5x Rounds for Time:
10x Power Snatch (light)
5x Overhead Squat  
200m Run

STRENGTH

Clean & Jerk
10x1

WORKOUT

4x Rounds
6x Hang Clean
6x Push Jerk
6Cal

STRENGTH

Ring Muscle Up Technique

WORKOUT

10x Rounds
2x Muscle Up
3x Deadball Over Shoulder

STRENGTH

Front Squat
5,3,2,2,1,1,1

WORKOUT

Chipper
100x Double Under
20x Seated Press
40x Wall Ball
20x Seated Press
100x Double under