Strength:-
EMOM for 5 minutes for load:
3 touch-and-go power snatches

EMOM for 5 minutes for load:
2 touch-and-go power snatches

EMOM for 5 minutes for load:
1 power snatch

Metcon:-
5 rounds
250/230mm Row
10 Front Rack lunges 55/35kg
5 HSPU

Strength:-
5 x 5 Strict Press
3 x 5 Strict or Weighted Pull ups

Metcon:-
12 min AMRAP
6 Power Clean & Jerk 70/47.5kg
8 T2B
30 DU’s

In 15 mins, as a team of 3 find your combined heaviest 2 Rep Max Back Squat

The Royal Tenenbaums
Team of 3
100 Deadlifts
80 Hang Power Cleans
60 Front Squats
40 Jerks
20 Thrusters
RX – 60/42.5
1 athlete works on the BB, 1 athlete rests, 1 athlete accumulates bike/row cals
Every minute on the minute stop where you are and all 3 complete 6 syncro setups

Easter Day – Closed

Killer #7
Schmalls
Buy in 800m run
2 rounds
50 Burpees
40 Pull ups
30 Pistols
20 KB swings 24/16kg
10 HSPU
Cash out 800m Run”

Strength:-
Ring Muscle ups
5 x 5 Kipping Ring Muscle ups*
5 x 3 Low ring (banded)*
*option to stay with strict from previous cycle

Tabata -16 mins (8 rounds on each 20 on 10 off). Complete the 8 rounds on each movement before moving onto the next, each station takes 4 mins
– Bike
– SA hang DB Clean & Press 22.5/15kg
– Row
– Plank or hollow hold

Strength:-
EMOM for 5 minutes for load:
3 touch-and-go power snatches

EMOM for 5 minutes for load:
2 touch-and-go power snatches

EMOM for 5 minutes for load:
1 power snatch

Metcon:-
8 min AMRAP
3 Thrusters 50/35kg
3 C2B
6,6
9,9,
etc

Strength:-
5 x 5 Strict Press
3 x 5 Strict or Weighted Pull ups

Metcon:-
12min AMRAP
30 DU’s
3 Push Jerks 82.5/55kg
6 T2B

Strength:-
Build to a heavy 2 Rep Back Squat Then perform
4 x 3 at 85-90% of heavy 2 Rep

Metcon:-
4 rounds
400m Run
25 KB Swings 32/24kg

Strength circuit:-
3 rounds E4MOM
5 High Box jumps
10 BB Floor Press
8 Heavy KB Swings
30sec plank (on elbows)

Metcon:-

3 rounds
10 Power snatch
20 Box jump overs 24/20″
10 Power clean & Jerk
20 Situps
RS:- 60/42.5kg