HSPU technique 20 min EMOM 1) 15 HSPU 2) 5 deadlift 150/100 3) 15/12 cal Airbike 4) 100m Run scale reps of HSPU as needed. 1x Abmat at the most. if no HSPU then 1-3 wall walks scale deadlift to challenging but UB set scale airbike cals to a number you can complete in 35 […]

Strength: 8 min Tabata (20 sec on / 10 sec off) 1) front plank 2) left side plank 3) Arch hold 4) right side plank x4 rounds 18 min AMRAP 10 C2B 10 burpees 10 DB Snatch 22.5/15 40 Double Unders scales: CTB/pull ups/jumping pull ups

Move the Elephant Pick a weight and GTOH a total of: Men – 3300kg RX, 2700kg Scaled Women – 2200kg RX, 1800kg Scaled e.g 33 x 100kg = 3300kg or 55 x 60kg = 3300kg or 30 x 70kg = 2200kg or 55 x 40kg = 2200kg Scale the weight to 2200/1500kg or as required.

Strength: Build to technical max 1 RM Squat Clean & Jerk Then split into 3’s and: 6 rounds 50 seconds each – 10 second transition (18 min EMOM) – Max Cal AB

Tech: Rope Climbs tech EMOMX6 – 1 Rope climb (legless if possible) + 5-10 burpees every minute 12 Min AMRAP 12 Power Snatch 50/35 3 Rope Climbs 12 OH Squats 3 Rope Climbs 12 Barbell Burpees Scaling: 3x Lay to stand or or 2x Rope Grab = 1 Rope Climb

Strength: Pull Ups 5 X Max Reps If 1st set is over 10 Reps, go weighted 800m Run Buy In 5 RFT 12 Pull Ups 12 Thrusters 40/30kg 12 Box Jumps 24 Sit Ups

Tech: Turkish Get Ups – Progress to 1RM on each arm. If confident with KB and going over 32kg, try using Barbell. 4 RFT 15 KB Clean and Jerks 24/16 (2 KB) 200m KB Carry (anyhow) 30 Wall Balls 9/6  

Strength/Tech: Snatch – Work up to a single at 80% of 1RM. Then 4 sets of 2 reps at 70% 3 RFT 63 Double Unders – scale to 50 bar hops 15 T2B – scale to T2B progressions 9 Snatch 60/40 – scale weight and to Powe Snatch + OHS Note: weight of the snatch’s […]