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A: Skill/ conditioning
16 minutes ODDS 8-10 T2B EVENS 8-10 alternating pistol squat B: METCON 5 rounds 7 Front squat @ 70/45kg Run 200m A: STRENGTH
Power clean and push jerk 1,1,1,1,1 B: METCON AMRAP 7 15 clean and jerk @ 60% of heaviest single Max double unders in remaining. Skills and drills
45 minutes to establish - 500m row for time - 3rm Bench press - Max unbroken set KB swing @ 24/16kg - Max effort L-sit (Choose any order, set/rep scheme and attempts in time cap) A: Complex of
4 power clean, 4 push jerk, 4 front squat (Bar can not be rested for set to count) 5 sets B: On a 20 minute timer ODDS 5 Deadlifts @ 120/75kg EVENS 12 Box jumps @ 60/50cm A: Skill (15 minutes)
Muscleup If have; 4 x max effort Or; transition work B: METCON 10-1 OH squat @ 40/25kg 1-10 Hand release pushup A: Deadlift
3,3,3,3,3 B: AMRAP 12 Run 200m 15 KB swing @ 24/16kg 10 Pullups 4 rounds for max reps:
1 minute burpees 1 minute hang power clean @ 60/40kg 1 minute box jumps @ 60/50cm 1 minute rest A: 1 clean + 1 hang clean + 1 jerk
7 sets on a 90 second timer B: For time 50 Thrusters @ 50/35kg Every minute on the minute 4 burpees Skill/ Conditioning
A: On 20 minute timer (scale up/down as needed) ODDS 6-10 Pullups EVENS 6-10 Ring dips B: Accumulate (partition as required) 2-3 minute HS hold 2-3 minute hollow hold |
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June 2018
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