Strength
Back Sqaut 7-7-7-7
*use heaviest load and hold for all 4 sets
Conditioning
“McGregors Law”
8 Minute Ladder
3 Thrusters 42.5/30kg
3 Toes to Bar
6 Thrusters 42.5/30kg
6 Toes to Bar
9 Thrusters 42.5/30kg
9 Toes to bar
12’s, 15’s etc etc
Increase reps by 3 every round
“Bull”
2 Rounds for time:
200 Double Unders
50 Overhead Squats 62.5/42.5kg
50 Pullups
Run 1 mile (1.6km)
* Team option and scaling will be available
Strength
Deadlift 5-5-5-5
Conditioning
“Curtain Call”
10 Min AMRAP
9 Ring Dips
12 Sumo Deadlift High Pull 42.5/30kg
15 Hollow Rocks
A. Snatch Grip Behind Neck press 8-8-8
B. Snatch Balance 3-3-3-3
C. Hang Power Snatch 3-3-3-3
D. 1000m Row/Ski Time trial
For Time:
3 Rounds
400m Run
21 Dumbell Snatches 20/15
12 Pullups
Immediately into
30 Clean & Jerks 62.5/42.5kg
Strength
Tempo Back Squat 5 x 3-5 @31X1
Conditioning
4 Rounds for quality
Row 300/275
8 Reverse Barbell lunges L/R
(Pick Load)
8 Single Leg Romanian Deadlift
(Pick Load)
Part 1
Build to a heavy single Power Clean
3-2-1-1-1-1
*record your best single lift
Part 2
7 Minute AMRAP Ladder of
“Wildthing”
2 Power Clean @ 50% of Part 2
2 Lateral Burpee over bar
4 Power Clean @50%
4 Lateral Burpee Over Bar
6 Power Clean @50%
6 Lateral Burpee Over Bar
Etc etc etc.
Strength
Bench Press 5-5-5-5
Conditioning
“Dandelion”
3 Rounds for time of:
Row 400/300m
10m Handstand Walk
10 Dumbell Hang Split Snatches (5l/5r) 20/15 kg
Group 1
21-15-9
Deadlift 85/60kg
Box Jump 30/24
Swap
Group 2
1 Minute Assault bike Sprint @ 100%
2 Minutes Rest
X 5 sets
