Snatch Grip Deadlifts
50-40-30-20-10
- · Row for calories
- · Sit Ups
5 Rounds
- · Run 400m
- · 30 KB Swings (24/16)
- · 20 Hand Release Push Ups
Power Snatches
5 Rounds
- · 5 Squat Cleans (50/35)
- · 50m Farmers Walk
- · 10 Plate Sit Ups (20/15)
Turkish Get Ups
Strict Pull Ups
AMRAP 10 mins
- · 5 Wall Climbs
- · 10 Box Jumps
- · 15 Sit ups
Front Squats
4 Rounds
- · 5 Deadlifts (120/65)
- · 10 Burpees over the bar
- · Run 200m (corner)
The Don (1/2)
- · 33 Deadlifts (50/35)
- · 33 Box Jumps (24/20)
- · 33 KB Swings (24/16)
- · 33 Knees to elbow
- · 33 Sit Ups
- · 33 Pull Ups
- · 33 Thrusters (30/20)
- · 33 Wall Ball shots (20/14)
- · 33 Burpees
- · 33 Double Unders (66 singles)
Pull Ups (strict)
Kipping Skills
EMOM 15mins
- · 4 Hang Power Cleans (40/25)
- · 8 Push Ups
- · 12 Squats
Push Press
25-20-15-10-5
- · KB Snatches (24/16) sub DB
- · Wall Ball (20/14)
Bench Press
AMRAP 7 mins
- · 21 KB Swings (24/16)
- · 15 Push Ups (hand release)
- · 9 Toes to bar
Back Squat
10,9,8,7……..2,1
- · Push Press (50/35)
- · Burpees
- · Sprint 50m (front gate)
Bradley
10 Rounds
- · Sprint 100m
- · 10 Pull Ups
- · Sprint 100m
- · 10 Burpees
- · Rest 30secs
Deadlift
5 Rounds
- · 5 Front Squats
- · 5 Push Press
- · 5 Thrusters
- · 5 Burpees
- · 5 Box Jumps
Deadlift
8 Rounds
- · 3 Power Clean & Jerks
- · 6 Chest to bar Pull Ups
Front Squat
Push Press
AMRAP 10mins
- · 7 Squat Cleans
- · Sprint 100m