Gym closed

Gym closed

Strength:
3x 5 skin the cats + max strict ring pull ups

Met Con:
3 rds
50 box jumps 24/20″
35 toes to bar
20 2″ deficit HSPU

Strength:
Jerk 5×2

Met Con:
5 rds
15 pull ups
18 push ups
21 sit ups
24 double unders

For 10 mins complete:
3 snatches (squat) on even mins
5-10 chest to bar on odd

For 10 mins
2 cleans (squat) on odd mins
5-15 ring dips on odd

For 10 mins
1 clean (squat) + 3 front squats on even mins
5-15 toes to bar on odd
Aim to use 80% on the barbell exercises.

Strength:
Push press 5×3
Partner med ball abs

Met Con:
3 rds
20 thrusters 40/30kg
20 kb swings 32/24kg

Strength:
Muscle up 4×5+ (2 sets bar/2 sets ring)
Strict toes to bar 3×10

Met Con:
5x400m running intervals

Strength:
Power snatch 5×4
Squat 3×6

Met Con:
15/12/9
Oh squat 75/50kg
Chest to bar pull ups

Gym closed

Strength:
Jerk 3×2

Met Con:
‘Wes’
800m run with a 10kg plate
Then 14 rounds of:
5 strict pull-ups
4 burpee box jumps 24/20″
3 cleans 85/55kg
Then
800m run with a 10kg plate