Friday 1st July
Strength:
Snatch 3×3
2 cleans + 2 jerks x5
Met Con:
9,7,5
Power snatch 60/40kg
Oh squat 60/40kg
Strength:
Snatch 3×3
2 cleans + 2 jerks x5
Met Con:
9,7,5
Power snatch 60/40kg
Oh squat 60/40kg
Strength:
Strict handstand push up 3×8
Kipping chest to bar 21,15,9
Met Con:
15 min AMRAP
6 knees to elbow
9 push press 50/35kg
15 box jumps 24/20″
Met Con:
5 rds
50 double unders
15 KB swinging squat clean + thruster 2×20/12kg
15 burpees
300m row
2 mins rest
Strength:
For 16 mins complete
3 deadlifts on even mins
3-6 muscle ups on odd
Met Con:
3 rds
7 squat cleans 75/50kg
15 ring dips
Strength:
Oh lunge 3×12
Weighted pull up 3×5
Met Con:
20,15,10,5
Toes to bar
KB swings 32/24kg
*400m run between rds
Gym closed
Strength:
Squat 3,3,3,2,2
Met Con:
15 min AMRAP
200m row
12 pull ups
6 stoh 2×32/24kg
6 front lunges 2×32/24kg
Strength:
Clean 5×3
Med ball abs
Met Con:
5 rds
5 muscle ups
10 deadlifts 110/75kg
Strength:
Press 5,5,5
Push press 3,3,3
Jerk 1,1,1
Met Con:
15,12,9
Hang snatch 50/35kg
Handstand push ups
Strength:
Snatch 5×3
Met Con:
In a team of 4 complete
80 ball to shoulder 60/40kg
160 toes to bar
160 over the box jumps 24/20″
160 ring dips
*the team is divide into pairs, 1 pair will complete the exercises while the other completes a 400m run. Change over every time the running pair returns.