Gym closed

Strength:
Snatch 3,2,1,2,3

Met Con:
Elizabeth (squat)
21,15,9
Cleans 60/42.5kg
Ring dips

Strength:
Strict pull up + strict press 5×10+5

Met Con:
50,35,20
Box jumps 24/20″
Deadlifts 2×32/24kg
Squat thrusts

Strength:
Power clean 5×3

Met Con:
8 min AMRAP
3 oh squats 60/40
3 chest to bar pull ups
6&6
9&9 etc…

Strength:
Rope climb 5×2 (use a suitable scale ie legless, regular etc)
Wide ring dip 5×5 (use weight if needed)

Met Con:
3 rds
20 burpees
20 toes to bar
10 hang Power C&J 50/35kg

Strength:
Squat 3×6

Met Con:
5 rds
10 power snatch 50/35kg
15 box jumps 24/20”

Strength:
Squat 3×6

Met Con:
5 rds
10 power snatch 50/35kg
15 box jumps 24/20”

Strength:
Jerk 3,3,2,2,1,1
L-sit 3xmax

Met Con:
5x 3 min AMRAP with 1 min rest bwtween each AMRAP.
1. 400m run + max chest to bar pull ups
2. 400m run + max ring dips
3. 400m run + max rope climbs
4. 400m run + max stoh 60/40kg
5. 400m run + max side to side leg raises

Strength:
Jerk 3,3,2,2,1,1
L-sit 3xmax

Met Con:
5x 3 min AMRAP with 1 min rest bwtween each AMRAP.
1. 400m run + max chest to bar pull ups
2. 400m run + max ring dips
3. 400m run + max rope climbs
4. 400m run + max stoh 60/40kg
5. 400m run + max side to side leg raises

Gym closed