Strength

Front Squat or Deadlift – 3-3-3-3-3 linear

This is the last week of 3s. Back to 5×5 next week.

Conditioning

5 x 2 mins work 2 mins rest

5 Push Press 60/40
10 Deadlifts 60/40
15 Wall Balls

Olympic Lifting

Split Jerk – build to a technically sound triple

Conditioning

12 minute amrap:

30 Double Unders
15 Hang Power Cleans 50/35k (Rx+ 70/50k)
10 Handstand Push ups or 15 Push ups

Finisher

Farmers carry 200m – max weight

Strength

2 Front Squats – 2 Push Press – build to heavy complex

Conditioning

3 rounds for time:

Run 800m
20 Power Cleans 50/35k
10 Bar Hop burpees

Finisher – max push ups

Strength

Front Squat or Deadlift 3-3-3-3-3 linear

Conditioning

100 Double Unders
80 Abmat sit ups
60 KB Swings
40 Down ups
20 Toes to bar
10 Muscle ups or 600m Run

Finisher – 30 sec Air bike for cals

Strength

Thrusters – build to a heavy triple

Conditioning

6 min ladder – 3,6,9,12,15 etc

Thrusters 50/35k
Bar hop burpees

rest 3 mins

6 min ladder – 3,6,9,12,15 etc

KB Swings
Toes to bar

 

Strength

Front Squat 3-1-3-1-3-1-3-1

or

Deadlift 3-3-3-3-3

Conditioning

‘Jenny’

3 rounds for time:

Run/Row 400m
21 Clapping Push ups
49 Double Unders
16 OH weighted lunges 20/10k plate

Finisher

49 Wall Balls for time

 

Conditioning

Angie

100 Pull ups
100 Push ups
100 Abmat Sit ups
100 Squats

Partitioned 10 x 10 is an option.

Strength options

Stamina Squat from board

Deadlift linear if you missed this week.

Dumbel Rows & Dumbel Curls