Hang power clean

Conditioning

10min EMOM alternating:

5-8 HSPU or 10-15 pushups
15 toes to bar or knee raises

Rest 2 mins

10min EMOM alternating:

5-15 pullups or 10-15 hardstyle ring rows
100m shuttle run

Strength

Bench Press 10-8-6-4-2

Superset with strict pull ups or progressions

Conditioning

3 rounds for time:

600m Run (1.5 laps)
10 Burpee Box Jumps
10 C2B Pull ups

Finisher

Max DB snatches in 1 minute

Strength

Front Squat or Deadlift 5-5-5-5-5

Conditioning

5 x 2 mins on 1 min off:
20 Doubles
15 Burpees
10 Power Snatches 50/35k

Finisher

Tabata abmat sit ups

Power clean

Conditioning

20min AMRAP:

7 power cleans 60/40k
7 burpees
200m run

Strength

Overhead Squat or Push Press 5-5-5-5-5

If you don’t have OHS practice with stick or light bar between push press sets.

Conditioning

9 min ladder – 3,6,9,12,15 …. etc
Power Clean 75/50k
HSPU

Scaled
Power Clean 50/35k
Push ups

Finisher

400m Farmers carry – 2 x DB or KB

Strength

Front Squat or Deadlift 5-5-5-5-5 linear

Conditioning

‘Kalsu’ – 20 min time cap

100 Thrusters for time 60/40k
every minute perform 5 burpees including 5 to start

Hang power snatch

Conditioning

15min AMRAP:

200m run
10 box jumps
7 burpee pullups