A:
8-6-4-8-6-4 TnG Power Cleans
Practise proper Barbell Cycling
Start a new round of both exercises every 2min.

B:
“Elizabeth”
21-15-9 reps for time of:
Cleans, 60/42.5kg
Ring Dips

BOOTCAMP

1: Ski, Row, Assault Bike or Bike
2: AMRAP:
6/6 DB Clean + Jerk
6/6 DB Snatches
12 Box Dips
3: Ski, Row, Assault Bike or Bike
4: AMRAP:
40 Mountain Climbers (Hands on a Medball)
30 Russian Twists
5/5 Plank Reach

Focus on device:
1min Easy / 1min Moderate / 1min Hard / 1min FULL REST

OLYMPIC WEIGHTLIFTING

A:
4×2 Pocket Power Snatch

B:
6×2 Power Snatch

C:
4×5 Snatch Pull TnG

In Teams of 2, for time of:
100 Synchro AbMat Sit Ups
50 Double DB Front Squats (Partition However)
50 Ring Rows
50 Single DB Devils Presses (Partition However)
10 Rope Climbs Partition However
50 Double DB Front Squats (Partition However)
100 Synchro AbMat Sit Ups

Level 1: 10/5kg
Level 2: 15/10kg
Level 3: 22.5/15kg

CROSSCIRCUIT

Station 1
AMRAP in 8min of:
12/9cals on the Bike
12/9cals on the Rower
12/9cals on the Ski-erg

Station 2
EMOM for 8min do:
1) 10 Compression Sit-ups
2) 10 Hip Extensions @20X1

Station 3
EMOM for 8min do:
1) 1-3 Rope Climbs
2) 10 Ring Rows

Station 4
AMRAP in 8min of:
8 Double DB Front Squats
8 Double DB Push Jerks
8 Double DB Devils Presses

MONDAY
Team of 2 Workout

TUESDAY
STRENGTH: Power Cleans / WOD: “Elizabeth”
OLY: Snatch

WEDNESDAY
STRENGTH: Close Grip Bench Press + Unilateral Leg work / WOD: Tough intervals with promised shoulder burn.

THURSDAY
STRENGTH: Snatch / WOD: Short Tripplet
STRENGTH WOD: Front Squat + 4 rounds of Body Building Exercises

FRIDAY
STRENGTH: Pull-ups + RDL / WOD: Longer tough tripplet

SATURDAY
STRENGTH: Front Squats + Handstand Practise / WOD: Death by…