Olympic lifting

Hang power clean

Conditioning

12 min amrap:
9 burpees
12 hang power cleans
100m shuttle
21 deadlifts

Strength

Deadlift 6-6-6-6-6

Conditioning

6 min amrap:
16 db snatch
5 strict hspu

rest 3 mins

6 min amrap:
16 db hang c & j
5 strict pull ups

Strength

Push press 4-4-4-4-4 ascending

Conditioning

‘Jack‘

20 min amrap:
10 push press 50/35k
10 kb swings 24/16k
10 box jumps

Strength

Front or overhead squat 8-8-8-8 ascending weight

Conditioning

12 minute amrap:
6 toes to bar
12 air squats
18 double unders

Amrap 30 in teams of 3:

40 calorie erg (row/ski/bike)
30 shoulder to overhead 60/40
30 deadlift 60/40
20 strict hspu
200m bumper plate run (1 person goes from each team)
rest of team hold bar off floor until they return

Gymnastics

Pull up progressions

Conditioning

EMOM 20

a. 15 ring rows
b. 10-15 burpees
c. 40 sec doubles
d. 40 sec core hold

Strength

Overhead/Front squat 3-3-3-3-3 70%+

Conditioning

In 4 mins:
max muscle ups

rest 4 mins

In 4 mins:
max calorie row or ski

rest 4 mins

In 4 mins:
max wall walls

Strength

Deadlift 3-3-3-3-3 70% +

Conditioning

3 rounds for time CAP 16

Run 400m
20 bumper ground to overhead
10 toes to bar

Strength

Push press 3-3-3-3-3 70% +

Conditioning

Amrap 16:
6 pull ups
9 push ups
12 sit ups

Conditioning

In teams of 3/4 for 30 minutes:
3000m row
300 double unders
200 toes to bar
300 double unders
200 db snatch
Max calorie row