AMRAP 6 x 2 sets. Rest 3:00 between AMRAPs.
5 DB Hang Squat Cleans @50/30s
5 Burpee Box Jumps @61/51cm

*Score = Total Reps/Rounds

10 rds

10 Wall ball shots 9/6kg
8 push ups
6 lateral burpee BJ over 60/50cm

TC: 22 min

3x10 (65-70%)
Rest 2min.

Power Snatch + Overhead Squat

3+1: Build to a challenge set of 1 Power Snatch + 3 Overhead Squats. Rest 2:00

• Option: Work on technique with light loads.

WEIGHTLIFTING

2-position Hang Squat Snatch (below/above the knee). Every 60-90sec for 9 set

Add loading after 3 sets.

1-3 @RPE 3
4-6 @RPE 4
7-9 @RPE 4-5

WEIGHTLIFTING

Power Clean + Squat Clean + Jerk. Every 60-90sec for 9 set

Add loading after 3 sets.

1-3 @RPE 3
4-6 @RPE 4
7-9 @RPE 4-5

Jan 31 Kettle Bell swings
Feb 28 Wall Balls
Mar 31 Pull Ups
Apr 30 Weighted Sit Up
May 31 Overhead Squats
Jun 30 Back Extentions
Jul 31 Push Press
Aug 31 Box Jumps
Sep 30 Push Ups
Oct 31 Burpees
Nov 30 Double Unders
Dec 31 Air Squats

365 reps for the New Year!

1. Bar muscle up (scale to C2B / Pull ups)
2. HSPU
3. T2B
4. Pistols
5. Hang power cleans 50/35
6. Wall balls 9/6
7. Burpees
8. Front Squats 50/35
9. Stoh @50/35
10. Box jumps
11. C2B
12. Thrusters

Add one movement each round. Workout ends when 12 Thrusters are done. Enjoy ;)

Seven rounds for time of:

24/16kg Kettlebell swing, 15 reps
42,5/30kg Power clean, 15 reps
15 Box jumps, 24"/20" box

last time year ago

-HSPU/HS Walk n 20min

-Kipping pull up/butterfly/mu n 20min