STRENGTH

Overhead Squats
5x2

WORKOUT

21,15,9
Handstand Push Ups
Hang Snatch

WORKOUT

24.2

20min AMRAP
Row 300m
10x Deadlift 83/56kgs
50x Double Unders

WORKOUT

For Time
10x Pull Ups
20x Sit Ups
30x Squats
20x Sit Ups
10x Pull Ups

*Run 400m Before every movement

STRENGTH

Snatch
10x1 @65-70%

Clean & Jerk
10x1 @65-70%

STRENGTH

Bench Press
5,3,2,2,1,1,1

WORKOUT

13min AMRAP
1km Air Bike
10x Wall Ball
1x Turkish Get Up

WORKOUT

24.1

21 dumbbell snatches, arm 1
21 lateral burpees over dumbbell
21 dumbbell snatches, arm 2
21 lateral burpees over dumbbell
15 dumbbell snatches, arm 1
15 lateral burpees over dumbbell
15 dumbbell snatches, arm 2
15 lateral burpees over dumbbell
9 dumbbell snatches, arm 1
9 lateral burpees over dumbbell
9 dumbbell snatches, arm 2
9 lateral burpees over dumbbell

15min Cap

STRENGTH

Snatch
2@85%
2@90%
2@ 95%
3x1 @100%

Overhead Squat with 3sec pause
5x2 @100%

15min Stretch session

STRENGTH

Handstand Walk Practice

WORKOUT

4 sets for max reps
45sec Work 15sec Rest
Wall Facing HSPU
Kettlebell Swing
Shoot Throughs
Bent Over Row

STRENGTH

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

Super Set for 3 sets
1min Chinese Prone Plank
1min Sit Up Circule

STRENGTH

Strict Pull Up
3,3,3,3
3+ @Body Weight

WORKOUT

800m Run
4x Rounds
10x Toes to Bar
30x Double Under
800m Run

STRENGTH

Clean & Jerk
2@85%
2@90%
2@ 95%
3x1 @100%

WORKOUT

7min AMRAP
3,6,9,12,18.....
Thruster 40/30kgs
Burpee Over Bar

STRENGTH

Strict Pull Ups
3,3,3,3,
3+ at body weight

WORKOUT

E4MOM for 12mins
14/10cal Air Bike
5x Wall Walk Up
5x Power Clean 75/55kgs
10x Pull Up

STRENGTH

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

Strict Toes to Bar + Hold
4x 3+20sec

WORKOUT

3x Rounds
30x Push Jerk - Hold Dead Ball
20x DeadBall Over Shoulder - Hold Handstand
100m Deadball Carry - Shared
20x Ring Dips - Hang From Bar
2x Rope Climb - Share

STRENGTH

Snatch
2 @80%
2 @85%
3x2 @90%

WORKOUT

7x Rounds of
8x Box Jump
8x Dumbbell Snatch
8x Toes to Bar

STRENGTH

Overhead Squat
5,3,2,2,1,1,1

WORKOUT

In Pairs
12min AMRAP
15x Hang Power Snatch
20x Burpee Pul Up
200m Run

STRENGTH

Clean & Jerk
5x2 @90%

Clean Pull
4x3 @110%

3x Rounds
1:30min Prone straight into
1:30min Sit Up Circles
Rest 1min between

STRENGTH

Strict Handstand Push Ups
4x Max Rep

Handstand Hold
1x Max Time

WORKOUT

For Time:
80x Double Under
10x Devil Press
60x Double Under
8x Devil Press
40x Double Under
6x Devil Press
20x Double Under
4x Devil Press

STRENGTH

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

Ab Roll Outs
4x12-15

WORKOUT

20min AMRAP

24/20cal Row
12x Deadlift
24m Overhead Lunge
6x Bar Muscle Ups