Warm-Up:

Strength:

Warm-Up:

For Time:

200m Run

:30 Wall Supported Handstand Hold

8 Clean Turnovers

8 Front Squats

:20 Wall Supported Handstand Shoulder taps

6 Deadlifts

6 High Hang Muscle-cleans

4 Tall Cleans

Strength:

3 Position Power Clean

7 x Complex…

Warm-Up:

:30 Air Squat Hold

:30 Dead Hang

into…

3 Rounds

Single Dumbbell Hang Clean and presses

Goblet Step-back Lunges

1 Rope Climb

Strength:

High Hang Snatch

3,2,2,1,1,1

New Set Every 2:00

Progressive to a heavy Single For the …

Metcon:

40 Minutes

Every Minute On the Minute

#1; 14/10 Calorie Bike

#2: 12 Burpees To a Touch

#3: 50 Double Unders

#3: Max Dumbbells Farmers Hold (100/70s)

Optional Additional Work

Only do additional training if you’re able to …

Warm-Up:

500/400m Row

into..

2 Rounds

8 Muscle-cleans

6 Front Squats

:30 GHD Hollow Hold

Strength:

Below the Knee Hang Clean

3,2,2,1,1,1

New Set Every 2:00

Progress to a heavy Single for the day

Metcon:

For time

3k/2.7km …

Warm-Up:

2 Rounds

20 Wall Facing Shoulder Taps

10 Toes to Rings

5 Strict Ring Dips

Skill:

Legless Rope Climb

6 x 1

New Set Every 1:00

Legless up and Down

Elite: Wear a weight vest

Quarters: Legless Up …

Warm-Up:

3 Rounds:

50 Single Unders

5 Burpees

5 Muscle Snatches

5 Overhead Squats

Strength:

Power Snatch + Snatch Balance + Snatch

7 x Complex

New Set Every 2:00

Drop and reset after the Snatch Balance

Work on catching …

Warm-Up:

3 Rounds

10/8 Calorie Bike

6 Box Jumps

4 Muscle-snatches

4 Overhead Squats

Strength:

Floating Snatch

3,2,2,1,1,1

New Set Every 2:00

Progressive to a heavy Single For the Day

Metcon:

2 Rounds

30/24 Echo Bike Calories

20 …

No Class!

…

Warm-Up:

400m Run

into..

2 Rounds

8 Muscle-cleans

6 Front Squats

:30 GHD Hollow Hold

Strength:

Block Clean

3,2,2,1,1,1

New Set Every 2:00

Progress to a heavy Single for the day

Set Block so the bar is Just above …