Monday
A. Olympic Strength
/ Strength
1. On Every Minute
x 4
2 reps of Snatch
@ 50/60/70/70%
2. On Every
Minute x 4
2 reps of Clean
and Jerk @ 50/60/70/70%
3.On every
Minute x 4
3 Reps of Back
Squat @50/60/70/70%
B. Conditioning
3 sets of with 1
min Rest between sets
In 2 minutes 75 Du (Scale practice
DU for 45 sec) Remaining Time Amrap Kipping Hspu
C. Metcon
Amrap 5 min Max Burpees
Tuesday
A.
Skill/Strength
Alternate Emom x
16
Odd: Kipping or
Butterfly Pull ups (Pick a number of reps 1/2/3/4 or 5 and aim to perfect your
technique unbroken reps)
Even: Pistols
2-4 each leg
*Try to add one
more rep at every rnd in comparison with last week
B. Barbell Conditioning
Emom x 8
3 Front Squat + 3 Power Clean + 3 Jerk @ 70%
C.Conditioning
Amrap 7 min Ladder
3/3, 6/6/,9/9/, 12/12, 15/15…..
Toes to bar or V-ups
Wednesday
A. Strength
1. On Every 90
sec x 4 sets
5 reps of Dead
Lift @ 70%
B.Conditioning
For Time
3 Rnds of
21 Dead Lift
(60kg/40kg)
15 Box Jumps
(70/60cm)
9 Hang Power
Snatch
Thursday
A.
Skill/Strength
Alternate Emom x
12
Odd: strict
Muscle up 1 + 2 reps from Box (perfect your technique unbroken reps)
Even: L sit
15-17 sec
*Try to add one
more Rep at Muscle ups
B. Conditioning
For Time
1500 mt Run
30 Pull ups
40 Swings (24kg/16kg)
50 Wall Ball
1500mt Row
Friday
A. Olympic Strength
/ Strength
1. On Every Minute
x 4
2 reps of Squat Snatch
@ 50/60/70/70%
2. On Every
Minute x 4
2 reps of Clean
and Jerk @ 50/60/70/70%
3.On every
Minute x 4
3 Reps of Push
Press @50/60/70/70%
B. Conditioning
For Time
10 Rnds of:
5 Power Clean
70/45kg
5 Ring Dips
5 Strict Pull
ups or 1 Legless Rope Climb
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