Lower / Snatch

Strong

Fit

Warm up 5mins Mobility

Warm up 5mins Mobility

12min EMOM -build weight with form

A. Snatch warm up / Complex

Snatch grip DL x1

Snatch grip HP x1

Power snatch x1

Snatch balance x1

12min – E2MOM -6sets

B. 3 position Snatches +2 OHS – Heavier than last week

8min E2MOM -4 sets

C. Back squats 4×5-7 (33X1) @75%

16min -Steady and consistent

D. Running – 400mtrs repeats with a 1:1 work to rest ratio

As time allows:

E1. Split squats 2x12el

E2. Calf raises 2×24

F. Powel raises 2x 15ea

* We would like you to set up a steady pace on the run @ 70% effort an effort you can repeat.

12min EMOM -build weight with form

A. Snatch warm up / Complex

Snatch grip DL x1

Snatch grip HP x1

Power snatch x1

Snatch balance x1

12min – E2MOM -6sets

B. 3 position power snatches +2 OHS – Heavier than last week

8min E2MOM -4 sets

C. Back squats 4×6-8 (33X1) @75%

16min -Steady and consistent

D. Running – 400mtrs repeats with a 1:1 work to rest ratio

As time allows:

E1. Split squats 2x12el

E2. Calf raises 2×24

F. Powel raises 2x 15ea

 * We would like you to set up a steady pace on the run @ 70% effort an effort you can repeat.

Upper / Push

Strong

Fit

Warm up 5mins Mobility

Warm up 5mins Mobility

12mins E2MOM -6sets

A. Odd. Seated Strict press 3×7-11@30X0

B. Even. Weighted pull ups 3×5-7 @3010

Part B: 10Mins of

C1: Negative HSPU x5 @ 5sec eccentric

C2: Chest to bar hold 1x 30sec

20min With a partner Alt EMOM

D1. 10x wall balls

D2. 10x Burpees

* you should be aiming to complete both exercise in the minute the rest should allow you to maintain a tempo through whole workout. If you can’t drop a rep on each movement until you can

12mins E2MOM -6sets

A. Odd. Seated Strict press 3×10-12@30X0

B. Even. Toes down weighted pull ups 3×6-8 @3010

Part B: 10Mins of

C1: Piked press ups x5 @ 5sec eccentric

C2: toes down chest to bar hold 1x 30sec

20min With a partner Alt EMOM

D1. 10x wall balls

D2. 10x Burpees

* you should be aiming to complete both exercise in the minute the rest should allow you to maintain a tempo through whole workout. If you can’t drop a rep on each movement until you can

Energy

Strong

Fit

Warm up 5mins Mobility

Warm up 5mins Mobility

12 mins – YGIG  – (Teams of 3- follow the leader)

A Power clean n press ladder 1 >? -medium

Rest 5 mins

With a partner alt rounds for 8 mins

10x AKBS – Heavy

20x DU

rest 2 min

With a partner alt for 8 mins

Bike 12/15 kcal 85%+

rest 2 min

With a partner alt for 8 mins AFAP

10x DB thrusters -heavy UB

20 DU

rest 2 min

With a partner alt for 8 mins

Rower 12/15 kcals

*Aim for today is keep moving use your rest period wisely and change over quickly and get your Partner back to work.

12 mins – YGIG  – (Teams of 3- follow the leader)

A Power clean n press ladder 1 >? – light

Rest 5 mins

With a partner alt for 8 mins

10x RKBS

30x singles

rest 2 min

With a partner alt for 8 mins

Bike 12/15 kcals 85%+

rest 2 min

With a partner alt for 8 mins AFAP

10x DB thrusters

30 singles

rest 2 min

With a partner alt for 8 mins

Rower 12/15 kcals

*Aim for today is keep moving use your rest period wisely and change over quickly and get your Partner back to work.

Upper / pull

Strong

Fit

Warm up 5mins Mobility

Warm up 5mins Mobility

12 mins – E2MOM – 6sets

Odd: Pendlay row 6 x 8-12 @30X1

Even: Flat bench press 6 x 8-12 @3010

10Mins of:

B1: BW chest to bar chin ups 6-10 or ring rows 15-20

B2: Weighted dips plus lock out 3-5+30sec

D. Bike and Run – teams 4 -20mins*

Min 1 Bike

min 2. Rest

Min 3. Run

Min 4. Rest

Remedial works

E1. Hamstring curls (Frisbee) 2×15

E2. BB Hip thrusters 2×15

F. YWTs 2x15ea

* We want you to work at a 75% capacity on this piece make a record of distance covered please.

12 mins – E2MOM – 6sets

Odd: Pendlay row 6 x 10-12 @30X1

Even: Flat bench press 6 x 10-12 @3010

10Mins of:

B1: Chest to bar chin ups 6-10 or Banded straight arm pull downs 15-20

B2: Weighted dips plus lock out 3-5+30sec

D. Bike and Run – teams 4 -20mins*

Min 1 Bike

min 2. Rest

Min 3. Run

Min 4. Rest

Remedial works

E1. Hamstring curls (Frisbee) 2×15

E2. BB Hip thrusters 2×15

F. YWTs 2x15ea

* We want you to work at a 75% capacity on this piece make a record of distance covered please.

Lower / cleans

Strong

Fit

Warm up 5mins Mobility

Warm up 5mins Mobility

8min EMOM – Build weight through sets

Clean warm up

Clean high pull x1

Power clean x1

front squat x1

Push press x1

12 mins E2MOM x 4

3 position Clean + 2 push press / jerk

8 mins -E2MO2M – 4sets

DL. 4×6-10 31X1

20min EMOM – teams 4 please

min 1. BB power clean x5- Medium / Heavy

min 2. Alt leg box step ups (low) -ME @ BW

min 3.BB push press x5 – Medium /Heavy

min 4. Alt rev lunges – ME @BW

8min EMOM – Build weight through sets

Clean warm up

Clean high pull x1

Power clean x1

front squat x1

Push press x1

12 mins E2MOM x 4

3 position Power clean + 2 push press 

8 mins -E2MO2M – 4sets

DL. 4×6-10 31X1

20min EMOM – teams 4 please

min 1. BB power clean x5- Medium

min 2. Alt leg box step ups (low) -ME @ BW

min 3.BB push press x5 – Medium

min 4. Alt rev lunges – ME @BW

Energy

Strong

Fit

Warm up 5mins Mobility

Warm up 5mins Mobility

8min – Consistent work

16x KB goblet squats

8x Single arm OH press

16x KB Swings

8x single arm BOR

Working with a partner

Partner 1 – 5min work for max rounds

B1. 20x DB thruster (10ea)

B2. 40x DU /60single

Partner 2- 5min Bike steady pace

Working with a partner

Partner 1

5min work for max rounds

B1. 20x KB swings

B2. 10 box jumps step down

Partner 2

5min Row steady pace

8min – Consistent work

16x KB goblet squats

8x Single arm OH press

16x KB Swings

8x single arm BOR

Working with a partner

Partner 1 – 5min work for max rounds

B1. 20x DB thruster (10ea)

B2. 40x DU /60single

Partner 2- 5min Bike steady pace

Working with a partner

Partner 1

5min work for max rounds

B1. 20x KB swings

B2. 20 box step-ups 10el

Partner 2

5min Row steady pace