Friday
Conditioning test
Every minute for as long as possible
7 Thrusters 35/25kg
7 pull-ups
7 burpees
Midline
For time
50 GHD sit-ups
accumulate 2min l-sit hold (rest as needed)
Every minute for as long as possible
7 Thrusters 35/25kg
7 pull-ups
7 burpees
For time
50 GHD sit-ups
accumulate 2min l-sit hold (rest as needed)
Every 2 minutes for 20 minutes (10 rounds)
Row 300m
Every minute for 10 minutes
1 power clean
1 hang squat clean
1 split jerk
Back squat
Bench Press 10-10-10-10
Weighted lunge (back squat) 10-10-10-10 (5 each leg)
10x 200m run (rest 1min between sets
21 Deadlifts 100-70kg
400m run
18 Deadlifts
400m run
15 deadlifts
400m run
12 deadlifts
400m run
Front squat 6-6-6-6 (clean weight from ground)
L-pull up 3x max effort
5x500m row (rest 90 sec between sets
10min emom
3 power snatch
rest 3min
10min emom
3 power clean
3x 1km run (rest 2 minutes between sets)
5 rounds (30 sec on 30 sec rest)
Assault bike
GHD sit ups
Kettlebell clean and jerk (24s)
box jumps
pull ups (strict chest to bar)
Sled push
5 rounds for time:
500m row
400m run
20rm Deadlift
Max l-sit hold
Front squat 3-3-3-3-3
Kettlebell push press 5-5-5
5 rounds for reps
2min amrap
300m row
clean & jerk 60-40kg
rest 2 minutes between rounds
20rm Back squat
20rm Bench press
7min amrap
3-3-6-6-9-9-12-12 reps and so on
Power snatch 60/40
Toes to bar