20/05

GROUP A A. Power Clean. Squat Clean. Front Squat; 1.1.1; x5, rest 2 min – heavy as poss with good tech, no fails B. 15-12-9-6-3 Pullup Ring Dip C. Row 500m rest 90 sec Row 500m GROUP B A. Power Clean. Squat Clean. Front Squat; 1.1.1; x8, rest 1-2 min – moderate, focus on technique…

17/05

GROUP A A. Behind Neck Split Jerk; 2 reps; x6, rest 90 sec – moderate B1. Strict Press @ 20×1; 2 reps; x5, rest 90 sec -NO FAILS B2. Back Squat @ 44×1; 2-3 reps; x5, rest 90 sec C. Single Arm KB Walking Lunge; 30 reps; x5, rest 60-90 sec (change arms @ 15…

15/05

GROUP A A. Above Knee Power Snatch. Snatch Balance. OHS; 1.1.1; x4, rest 90 sec -Pause @ bottom of squat & don’t drop bar B1. Deadlift; 1.1.1.1; x5, *10 sec rest between each rep, drop bar @ top B2. Single Arm Ring Row @ 20×1; 8-10 reps/arm; x5, rest 30 sec B3. DB Bench Press…

13/05

GROUP A A. AK Power Clean. BK Power Clean. Power Clean; 1.1.1; x5, rest 60 sec B1. Front Squat @ 20×0; 2 reps; x5, rest 30 sec B2. Ring Dip @ 52×0; AMRAP; x5, rest 30 sec B3. UNBROKEN Kipping Pullup; 15-20 reps; x5, rest 60 sec C. Airdyne; 50 sec @ 95%, rest 3…

10/05

GROUP A A. Split Jerk; 2 reps; x6, rest 90 sec – moderate B1. Push Press @ 21×1; 2-3 reps; x5, rest 90 sec -NO FAILS B2. Back Squat @ 24×1; 3-4 reps; x5, rest 90 sec C. DB Russian Stepup; 30 reps AFAP; x4, rest 60-90 sec GROUP B A. Split Jerk Tech; 3…

8/05

GROUP A A. Above Knee Power Snatch; 3 reps; x4, rest 90 sec -don’t drop bar B1. Deadlift @ 20×1; 3-4 reps; x5, rest 30 sec *no pause @ bottom B2. Single Arm Ring Row @ 20×1; 8-10 reps/arm; x5, rest 30 sec B3. Plyo Push-up; AMRAP; x5, rest 60 sec C1. Scap Pushup; 20…

7/05

8 min AMRAP P1- Airdyne (15/20 cal) P2- KB Front Rack Hold + rest 3 min + 8 min AMRAP P1- 30 sec Wall Ball P2- 30 sec Burpee + rest 3 min + EMOM for 8 min; 7-2 Toes To Bar / 10-15 ABMAT Situp *Skip remaining time