Conditioning

For time:
Row 1000/800m
50 DB snatch
10 rounds of Cindy
50 DB snatch

Strength

Strict press

5 @ 40%
5 @ 50%
5 @ 60%

HSPU progressions

Conditioning

Amrap in 6 x 2 on 2 off
5 strict hspu
15 kb swings

Strength

Front squat

5 @ 40%
5 @ 50%
5 @ 60%

Conditioning

4 min amrap:
60/40 cal row
max thrusters 40/30k

rest 4 mins

4 min amrap:
60/40 cal row
max G2O 50/35k

rest 4 mins

4 min amrap:
60/40 cal row
max front squat 60/40k

Olympic lifting

Power snatch 5-5-5-5-5

Conditioning

15 min amrap:
5 power snatch 50/35k
10 deadlift 50/35k
15 box jumps

Strength

Deadlift

5 @ 40%
5 @ 50%
5 @ 60%

Toes to bar progressions

Conditioning

For time CAP 25:
21-18-15-12-9-6-3
Toes to bar
Burpees
200m run before each round

Strength

Strict press

5 @ 75%
3 @ 85%
1+ @ 95%

Conditioning

3 rounds for time:
Run 400m
20 db snatch
10 bar muscle up/pull up or 20 jumping pull ups

Olympic Lifting

Clean and jerk

Conditioning

6 min amrap:
6 wall balls
6 burpees

rest 3 mins

6 min amrap:
15/10 cal row
5 clean and jerks 70/45

Skills

Double unders

Conditioning

10 min amrap:
5 strict hspu
5 strict pull ups
50 double unders

3 rounds for time:
200m run
10 burpees

Strength

Deadlift

5 @ 75%
3 @ 85%
1+ @ 95%

Conditioning

5 rounds for time (CAP 10)

10 power cleans 60/40k
10 bar facing burpees

Gymnastics

Pull up progressions

Conditioning

‘Angie‘

100 pull ups
100 push ups
100 sit ups
100 squats