Strength:
Clean & Jerk 6×2

Met Con:
15 min AMRAP
5 muscle ups
10 oh lunges 60/42.5kg

Strength:
Power snatch 3×5
Jerk 4×2

Met Con:
In a pair alternating turns
15,12,9,6
Thrusters 60/42.5kg
Burpees
* partner A does thrusters then B
Partner A does burpees then B etc…

Met Con:
10 rds
30 double unders
15 pull ups
30 air squats
100m sprint
2 mins rest

Gym closed

Strength:
Muscle up 3xmax
Candle sticks 3×5

Met Con:
21,15,9
Thrusters 42.5/30kg
toes to bar

Strength:
Push press 5×5
Hanging leg lifts to L 3×10

Met Con:
3 rds
500m row
15 burpee wall balls
10 strict ring dips

Strength:
Clean & Jerk 6×2

Met Con:
3 rds
1 min box jumps 24/20″
1 min ring rows
1 min jumping lunges
1 min push ups
1 min L-hold
1 min rest

Strength:
Power snatch 4×5
Jerk 4×2

Met Con:
3 rds
5 back squats 120/80kg
5 strict muscle ups

Met Con:
10 rds
9 deadlifts
6 front squats
3 push press
rx 75/50kg

Met Con:
In a team of 4 complete
200 pull ups
200 burpee box jumps 24/20”
200 KB swings 32/24kg
200 dips
200 double unders
*split the team of 4 into pairs. 1 pair will start the exercises and the other pair will run 200m. Every time the running pair returns swap over.