Strength

Lactic circuit

Conditioning

50-40-30-20-10 reps of:
KB swings
Abmat sit ups

Strength

Push press 5-5-5-5-5 linear

Conditioning

5RFT:
Run 400m
10 Clean & Jerks 60/40k

Strength

Front rack lunges 5 sets of 5 each leg

Conditioning

14 round relay in pairs:
50 double unders
10 burpee box jump overs

Olympic Lifting

Clean & Jerk

Bar Cycling

‘Gwen‘

15-12-9
Unbroken clean & jerks 60/40k

15 on the 0:00
12 on the 5:00
9 on the 10:00

Score is weight used.

Strength

Deadlift 5-5-5-5-5 linear

Conditioning

3 rounds for time CAP 20

Run 800m
15 deadlifts 90/60k
15 toes to bar

Strength

Lactic circuit

Conditioning

14 min amrap:
30 db hang clean & jerk
25 wall balls
20 plate hop burpees

Strength

Push press 5-5-5-5-5 linear

Conditioning

‘Jack‘

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

Gymnastics

Pull up progressions and skills

Conditioning

5 rounds, 2 mins work, 2 mins rest

15/10 cals row/bike/ski
5 ring muscle ups
(scale 10 pull ups)

Strength

Front or Overhead Squat 5-5-5-5-5 linear

Conditioning

For time CAP 20

30 chest to bar
Run 400m
15 overhead squats 50/35k
Run 800m
15 overhead squats 50/35k
Run 400m
30 chest to bar

Strength

Push press 5-5-5-5-5

Conditioning

Amrap 20 in pairs:

Both run 400m
20 cleam & jerks 70/50k
20 hspu
20 toes to bar