Strength:
Hang power clean 5×5

Met Con:
20 min ARAMP
300m row
15 box jumps 24/20″
15 ring dips
1 squat clean 110/75kg

Strength:
Pistol squat 5×10 each leg
Floor press 3×10

Met Con:
Tabata workout
8 intervals of each of the following exercises:
DB hang squat clean 2x 22.5/15kg
Toes to bar (Scaled sit ups)
Burpees
*Rest 1 minute between exercises.

Gym closed

Strength:
Squat 5,3,1

Met Con:
In a pair complete
10 rds
6 power cleans 75/50kg
2 lengths bear crawl
12 pull ups
(Alternate rounds)

Strength:
Snatch + hang snatch + 2 oh squats x5 sets

Met Con:
3 rds
500m row
21 thrusters 42.5/30kg
2 mins rest

Strength:
10 mins Frog stand / planche progressions.
Hanging around the worlds 3×10

Met Con:
10 rds
8 chest to bar pull ups
12 push ups
24 double unders

Strength:
Hang power clean 5×5

Met Con:
5 rds
200m run
12 squat snatch 50/35kg

Strength:
Pistol squat 5×10 each leg
Floor press 3×10

Met Con:
3 rds
30 back squats (from floor) 50/35kg
15 ring dips

Strength:
10 mins handstand practice.
L pull up 5×5+

Met Con:
DB ‘DT’
5 rds
12 deadlifts
9 hang power cleans
6 stoh
Rx = 2x 22.5/15kg

Gym closed