Metcon (reps)

3 rounds of:
1: Burpees
2: Power snatch 35/25kg
3: Box jumps 24”/20”
4: Thrusters 35/25kg
5: CTB pull-ups
6: Rest

The flow of the workout is like in ”Fight Gone Bad”: 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.

Metcon (reps)

”The Chief”

5 rounds of:

AMRAP in 3 minutes:
3 Power cleans
6 Push-ups
9 Air squats
1 min rest between rounds.

M: 60kg N: 40kg

3 rounds of
12 1- leg RDL be/s
30s. Ring plank hold
12 Supinated bar row.
- choose weight so that the movement is in control.
- rest max 1 in between movements.

5 x 5 deadlift

• 1sec pause below knee
• leave two reps in the tank
• rest 3-4 min btw sets

Advanced:
deadlift on a riser
- stand on a 10 or 15kg plate

3 x 3min on/2min off

1) 15 squat clean 60/40kg + max reps bar over burpees

2) 20 hang power clean + max reps bar over burpee

3) 25 shoulder to overhead + max reps bar over burpee

hang snatch
- find a set of heavy three in 20min

4 rounds of:
8+8 behind the neck walking lunge (leave two reps in the tank)
- rest 1 min
10+10 russian twist
- rest 2 min

6-8 x power clean + jerk (2+2)
- work up to a few heavyish sets

10 rounds for time
3 thruster 60/40kg
3 bar over burpee

Tc 9min

6-8 x 2 high hang snatch