Warm up

500m row

4 lengths of lunges

20 inverted kettlebell press

30 scap push ups

Strength

superset x 5

3 touch and go jerk from the rack

30/30 side plank each side

Metcon

For time:

10 Box Jumps 30/24

10 bar muscle ups/20 pull ups/30 ring rows

20 kettlebell snatch 24/16

20 pistols/box pistols/40 air squats

30 toes to bar

30 overhead squats/front squats

40 ab mat sit ups

40 med ball cleans 20/14

50 burpees

50 double unders/100 skips

Warm Up

10 reps of: Front Squat, Press in Split, Clean from Hip, Jerk Balance

5 reps of: Clean from Knee, Pause Jerk, Clean, Jerk

Main Session

Clean + FS + Jerk – Build to a 1RM, then take 80% for 3 reps x 4 sets

Clean Deadlift (3 second pause at knee) – 4 reps x 5 sets (90-100%)

Push Press + OHS – 5+5 reps x 5 sets

Squat Jumps – 5 reps x 4 sets

 

Strength:

1) Every 90s for 15mins 3 hang snatch (weight must go up each successful lift)

2) Snatch BTN strict press 3*3

WOD:

500m row

21 burpees

9 thrusters (42.5/30kg)

 

Warm Up

10 reps of: Overhead Squat, Drop Snatch, Snatch from Hip

5 reps of: Snatch from Knee, Snatch

Main Session

Snatch + Hang Snatch – Build up to a max of 1+2 reps, then 90% of that max for 1+2 reps x 5 sets

Snatch Deadlift – 5 reps x 5 sets (90-100%)

Back Squat – 6 reps x 4 sets (70-75%)

Weighted Plank – 30 seconds x 5 sets

Warm Up

10 reps of: Front Squat, Press in Split, Clean from Hip, Jerk Balance

5 reps of: Clean from Knee, Pause Jerk, Clean, Jerk

Main Session

Clean & Jerk – 2+2 rep x 4 sets (70%)

Clean Deadlift (3 second pause at knee) – 4 reps x 5 sets (90-100%)

Front Squat – 5 reps x 5 sets (70-75%)

Hyperextensions – 10 reps x 5 sets

 

Photo credit: Bruce Klemens

Warm Up: Scap Press ups, Band pull aparts, KB swings, single leg deadlifts

Focus: Deadlift focus (Run through scaling options, build up to wod weight)

WOD: 30 amrap

2 Deadlift 100/70

4 strict pull ups

8 ab mat sit ups

16 burpee air squats

Warm Up

10 reps of: Overhead Squat, Drop Snatch, Snatch from Hip

5 reps of: Snatch from Knee, Snatch

Main Session

Snatch – 5 reps x 4 sets (60-70%)

Snatch Deadlift – 5 reps x 5 sets (90-100%)

Push Press + OHS (clean grip) – 5+5 reps x 5 sets

Broad Jumps – 6 reps x 4 sets