Clean & Jerk 6×3
Clean &jerk work up to 75% 1RMthen3 Clean & jerk E2MOM for 12 minutes: #1: 3 reps #2: 3 reps #3: 3 reps #4: 3 reps #5: 3 reps #6: 3 repsClean deadlift 3x3 reps @ 110%
read more ARMAP in 9: Handstand push-up, Ring dip, Burpee
Complete as many rounds as possible in 9 minutes of:3 Handstand push-ups5 Ring dips7 Burpees
read more 8RFT: Back squat, Pull-up, BIke
Complete 8 rounds for time of:5 Back squat @ 70% 1RM10 Pull-ups300m Bikerest 1 minute
read more Deadlift 5×8
Deadlift for load: #1: 8 reps @ 65% #2: 8 reps @ 65% #3: 8 reps @ 65% #4: 8 reps @ 65% #5: 8+ reps @ 65% of training 1RMAb wheel 30 reps (complete in as fewer sets as possible)
read more Betty
Complete 5 rounds for time of:12 Push press (boys: 60kg; girls: 42kg)20 Box jumps (boys: 24"; girls: 20")
read more For time: Clean, Double-under
Complete the following for time:5-4-3-2-1 Cleans @ 85% 1RM50-40-30-20-10 Double-unders
read more Back Squat 5×8
Back Squat for load: #1: 8 reps @ 65% #2: 8 reps @ 65% #3: 8 reps @ 65% #4: 8 reps @ 65% #5: 8+ reps @ 65% of training 1RM
read more Bench Press 5×8
Bench Press for load: #1: 8 reps @ 65% #2: 8 reps @ 65% #3: 8 reps @ 65% #4: 8 reps @ 65% #5: 8+ reps @ 65% of training 1RM
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