Back Squats & FTD Qualifier

Back Squats 5-5-5-5-5

5 sets of 5 reps at same weight.

FTD Qualifier 1:

For time:

50 Double Unders
40 Toes to bar
30 Snatch 35/20k
20 Overhead Squat 35/20k


100 Single Unders
40 Knee Raises
30 GTOH 30/20k
20 Goblet Squats 24/16k


Tabata Mash up – 16 x 20 secs on 10 secs off. A: Tommies. B: Sit ups

Introducing ‘Death by’

Deadlifts 10-10-10-10-10

After every set of deadlifts hit a max set of either: Kipping C2B Pull ups, Pull ups or harder than usual standard ring rows.

‘Death by Clean & Jerk’ 60/40k

On the first minute perform 1 clean & jerk, 2 on the second, 3 on the third etc until you cannot complete all the reps within the minute. Then your workout is over. So if you get the 8 Clean & Jerks in the 8th minute, then only get 7 in the 9th minute your score is 8 rounds plus 7.

Scale appropriately please.


Push Press & Pull ups

Push Press 3-3-2-2-1-1

Build to a 1rm

Strict Pull ups – 5 sets max reps

If you have 10+ pull ups do chest to bar.
If you don’t have pull ups do hard ring rows or negatives.

3 rounds for reps: 1 minute each station. Rest 1 min between rounds.

Row for calories
KB Swings 24/16
Push Press 40/25k
Box Jumps 20″
Double unders



Power Snatch & Chipper

Power Snatch

Build to a 3rm touch and go.


Snatch Grip Deadlifts 5-5-5
Snatch Pulls 3-3-3
Muscle Snatch 1-1-1

For time:

‘Dirty Thirty’

30 Box jumps 24/20″
30 Pull-ups / Jumping Pull ups
30 KB Swings 24/16k
30 Walking Lunges
30 Toes to bar / Knee raises
30 Push Press 30/20k
30 Sit ups
30 Wallballs
30 Burpees
30 Double-Unders

Pump up then blow out

Bench Press 12-8-4

2 warm up sets then got for a max out 12. Then raise the weight and go for max on 8 and 4 reps. Keep a note for next time of weights used.

Pendlay Rows 10-10-10

One warm up then 3 sets of 10 reps

10 minutes Toes to bar and Toes to rings practice.

For time:

50-35-20 reps of:

KB Swings
Push Press 40/25k

Overhead Squats & Grace

Overhead Squats


Ascending weights.

or Front Squats 10-8-6-4-2

Coach will decide if you do front squats or mobilise your OHS if you struggle with it.


30 Clean & Jerks for time 60/40k – If you finish in under 2:30 do ‘Double Grace’


Tabata Burpees

Become the most awesome version of you.