CLEAN Weightlifting Clean (1×2) Clean 2 rep max. Good sound technique in both reps, with rep max it is as always most important to have sound technique. Control the bar up and down, dont drop the bar. Metcon (Time) 3 Rounds for time 12 Deadlifts 102/70kg 21 Box Jumps
WILDCARD Metcon (AMRAP – Rounds and Reps) 25min AMRAP 50 DU 40 lunges 30 Push Ups 20 Pull Ups 10 Burpee to Target
CONDITIONING Metcon (Time) 7 Rounds 15 Power Cleans 42.5/30kg 15 Push Press 15 Front Squats Run 300m (35 min cap)
SNATCH Weightlifting Hang Snatch (1×1) Hang Snatch + Power Snatch Focus on smooth technique, control weight throughout Metcon (AMRAP – Rounds and Reps) 7 Min Ladder 1-2-3….. Hang Power Snatch 42.5/30kg Overhead Squat
ROMANIAN DEADLIFT Weightlifting Romanian Deadlift (4×10) RDL 4 x 10 Superset with HSPU Unbroken rep over all sets or reduce weight Metcon (AMRAP – Rounds and Reps) 4 Rounds 2 Min AMRAP 6 Push-Ups 10 Goblet Curtsy Lunges – holding KB 24/16kg 12 Double Unders Rest 1 Min between rounds Score is accumulated
CONDITIONING Metcon (AMRAP – Rounds and Reps) 8 Min AMRAP Row 250/200m 10 KB alternating Hang Snatch 24/16kg add 10 KB Hang Snatch each round Rest 5 Mins Metcon (AMRAP – Rounds and Reps) 8 Min AMRAP 12 Russian Swings 24/16kg 16 Lateral Step Overs Rest 5 Mins Metcon (AMRAP – Rounds and Reps) 8 […]
PUSH PRESS Weightlifting Push Press (5×3) Push Press 5 x 3 for unbroken reps with a challenging weight Metcon (AMRAP – Rounds and Reps) 10 Min AMRAP 15 Air Squats 12 Strict Press 20/15kg 9 TTB
CLEAN Weightlifting Hang Clean (1×1) Hang Clean + Power Clean Push Press 5 x 3 Focus on technique and build up to a challenging weight with good control over the bar. Metcon (AMRAP – Rounds) EMOM for 10 mins 3 Hang Power Cleans 52.5/35kg 6 Front Rack Reverse Lunges 9 Wall Ball 9/7kg
WILDCARD Metcon (AMRAP – Rounds and Reps) 20min Partner AMRAP (1work, 1 rest) 100 DU 75 lunges 50 kb push press 24/16KG 25 burpee pull ups 50 kb swing 75 box jump 100 cal row
CONDITIONING Metcon (AMRAP – Rounds and Reps) 7 Min ladder 1,2,3,4 and so on SDHP 42.5/30kg & Push Press Rest 5 Mins Metcon (AMRAP – Rounds and Reps) 7 Min AMRAP 12/9 Cal Row, 15 Ab Mat Sit Ups Rest 5 mins Metcon (AMRAP – Rounds and Reps) 7 Min AMRAP 7 HSPU 9 Power […]