5 Super Sets, every 4 min

8 - 12 repetitions Bench press @ AHAP
10+10 Dumbbell Row @ AHAP

25 Sit-Up,
5 Box Jump,
20 Sit-Up,
10 Box Jump,
15 Sit-Up,
15 Box Jump,
10 Sit-Up,
20 Box Jump,
5 Sit-Up,
25 Box Jump

1) Power Clean: Build to a heavy double in 9 sets. Rest 2:00.
- Reset on each rep

2) Barbell Split Squats - Back Rack: 4 x 6 ea. Rest 90s.
- 2-3 sets to build in weight
- 4 sets with a challenging weight.

3) Glute Hip Thrust - Single Leg: 3 x 15 ea. Rest 60s.
- Bodyweight for all sets

4) Crossbody Carry x 8 Minutes.
- alternate sides evenly

8 Rounds (4 each)
Ygig, switch after each round
10 hspu
10 clean and jerks 30/20kg (light!)
15 back squats

Time Cap 18 Mins

Every 2 min for 10 minutes (5sets)
5 Floor Press (tempo 21XX) @50-70%
add +5% on each set.

Fight Gone Bad

Three rounds of:

Wall-ball, 9/6kg (Reps)
Sumo deadlift high-pull, 35/25kg (Reps)
Box Jump, 20″ box (Reps)
Pushpress, 35/25kg (Reps)
Row (Calories)

In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of “rotate”, the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.

Snatch complex Use 50-60% 1 RM

8 sets

1 Snatch DL + 1 low hang snatch pull + 1 squat snatch

rest 1 min

6 min AMRAP:
Run 800m + max effort Wallball,

Rest 3min

6 min AMRAP:
Run 800m + Max effort Up & Down

Fitness:
6min AMRAP:
Run 600m + max effort Wallball,

Rest 3min

6min AMRAP:
Run 600m + max effort Up & Down

20 mins working on split jerk technique
Working triples by feel.

Floor Press: 5-4-3-2-1-1-1-1. Rest 2:00-3:00
- Build to a 1RM
- Use your strongest grip position.
- Option: Perform sets of 3 reps x 8-10 sets working on technique and adding weight if form permits.