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.

3 rds for time with partner

20 hang power snatches

20 T2B

20 Front squats

TC: 11 min

L1: 30/25kg

L2: 40/30kg

Split jerk
3-3-3-3-3

Deadlift

1x5@70%
1x5@75%
1x5@80%
1x5@85%
1x5@88%

SO 3:00

I go, you go,

1500m Row
1250m Row
1000m Row
750m Row
500m Row
250m Row
TC 45 min
1 person does all the reps then the partner does all the reps before moving on to the next movement