STRENGTH

Power Snatch
5x3

WORKOUT

4x Rounds
8x Push Jerk 50/40kgs
30x Double Under
30m Farmers Carry

STRENGTH

EMOM for 10mins
Pull Up // Muscle Up

WORKOUT

3x Rounds
1min Per Station for Max Reps
Rope Climb
Rower
GHD Sit Ups
Overhead Squats

STRENGTH

Front Squat
10,8,6,4,2 (5kgs heavier than last week)

WORKOUT

10min AMRAP
30sec Handstand Hold
16x KB Snatch
100m Run

STRENGTH

EMOM for 10mins
2x Muscle Ups

WORKOUT

In Pairs
2x Rounds
30x Weighted Sit Up
20x Deadlift
10x Ring Dip

STRENGTH

Clean & Jerk
20mins to get 1RM

WORKOUT

100x Wall Ball for Time:
every 1min complete 3-5 burpees

STRENGTH

Back Squat
10,8,6,4,2

WORKOUT

12min AMRAP
200m Run
5x Strict Pull Ups
5x Ring Push Ups
20x Kettle Bell Swings

STRENGTH

Farmers Carry Holds
3x30sec

WORKOUT

12,10,8,6,4,2
Toes to Bar Power Clean
30x Double Under

STRENGTH

Power Santch + Hang Snatch + Snatch
7x1

WORKOUT

3sets
2mins on 1 min rest
Row 200m
Max Rep Push Press 20/15kgs

STRENGTH

Front Squats
10,8,6,4,2

WORKOUT

4 sets
40on 20off
Wall Walk Ups
Lunge Jumps
L-Sit

WORKOUT

4x Rounds for Time
12x Dumbbell Snatch
12x Dumbbell Thruster
12x Burpee Over Dumbbell
2x Rope Climb

WORKOUT

5x Sets 2mins On 1min Off
7x HSPU
7x Hang Power Snatch 45/35kgs
Max Double Unders

STRENGHT

Power Clean & Jerk
20mins 1RM

Overhead Wobble Squats
4x3

WORKOUT

30x Burpee Box Jump Over for time:

WORKOUT

25min AMRAP
10x Pull Ups
15x Push Ups
20x Sit Ups
25x Squats
30x Kettlebell Swing
400m Run

STRENGTH

Snatch
5x2

Front Squat
5x3 @80%

WORKOUT

Teams of 3
130/100cal Air Bike

WORKOUT

In pairs
10min AMRAP
30x Front Squat
30x Burpee Over Bar
30x Syncro Sit Ups

Rest 2mins

Then 8mins to find heaviest
1RM
Power Snatch

STRENGTH

E2MOM for 5 sets
Max Rep
Strict Ring Pull Up

WORKOUT

3x Rounds for Time:
12x Push Jerk
18x Ring Rows
24x Box Jump

STRENGTH

Top High Hang Clean 4x3
Hang Clean + Clean
5x 1

WORKOUT

12min AMRAP
16x Raised DB Split Squat
14x Wall Ball
100m Farmers Carry

STRENGTH

6x Seated Dumbbell Strict Press
+ 5x Handstand Kick Ups with 5sec Hold
3x sets

WORKOUT

4x Rounds for Max Reps
1min per station
Row
Air Bike
Double Under
Rest

STRENGTH

Bar Muscle Up
EMOM for 10mins
1x rep

WORKOUT

21,18,15,12,9,6,3,
Toes to Bar
Deadlift

STRENGTH

Hang Snatch + Snatch
5x1

Overhead Squat
5x2

WORKOUT

2x 2min Sit Up Circles