Monday 6th - Sunday 12th November 2017

Monday 6th November


A) Power Snatch progressions
10mins to build to heavy power snatch single
10min EMOM at 70% of above weight
1 Power Snatch
1 Hang Power Snatch

B) For Time
80 DU (scale 2:1)
10 Power Snatch  55/35kg
10 Burpee over bar
20 C2B (male) / Pull up (female)
10 Burpee over bar
10 Power Snatch
80 DU (scale 2:1)


Tuesday 7th November
 

A) 20min to find heaviest weight

1 Squat Clean
2 Front Squats
3 STOH

B) 4 Rounds for Time
8 Box Jump Overs 24/20
10 Deadlifts
250m/200m Row 

Weight
Rnd 1 - 125kg/80kg
Rnd 2 - 115kg/70kg
Rnd 3 - 105kg/65kg
Rnd 4 - 100kg/55kg


Wednesday 8th November

 

6min EMOM
Min 1 - 15 Ab mat sit ups
Min 2 - 5 Front Squats / 5 STOH 40/30kg

Rest 3mins (set up)

7min Window
1000m Row/Ski
AMRAP
10 T2B
7 Thrusters 40/30kg

Rest 3mins

6min EMOM
Min 1 - 15 banded lat pull downs
Min 2 - 5 Power Cleans / 5 STOH 40/30kg

Rest 3mins (set up)

7min Window
1000m run
AMRAP
10 Pull ups
7 Clean and Press 40/30kg


Thursday 9th November

 

A)      6 x 2 Strict Press
        - Building weight to heaviest 2

B)      3 sets of max unbroken HSPU
        - Score is total number
        - Any athlete unable to perform handstand perform 3x10 DB push press

C)     For Time
        400m run
        5 Power Cleans 90/55kg
        15 HSPU
        5 Power Cleans 90/55kg
        10 HSPU
        5 Power Cleans 90/55kg
        5 HSPU
        200m run


Friday 10th November

 

As a team of 2 (split all work as needed)
15min AMRAP
30 Box Jumps 30/24'
30 Wall Balls 9/6kg
30 KB swings 32/24kg

Rest 2min

12min AMRAP
20 Box Jumps 30/24'
20 Wall Balls 9/6kg
20 KB swings 32/24kg

Rest 2min

9min AMRAP
10 Box Jumps 30/24'
10 Wall Balls 9/6kg
10 KB swings 32/24kg


Saturday 11th November


A)     9-9-9 Back Squat
        6-6-6 Back Squat
        3-3-3 Back Squat

B)     20min EMOM
        Min 1 - 15/12 Cal Ski
        Min 2 - 20/15 Press ups
        Min 3 - 5 Squat Cleans 70/50kg
        Min 4 - 40 DU (scale 2:1)


Sunday 12th November    

As a team of 2:

Row 3,000m
100 Powers Snatches
Run 3,000m

- Teams choose weight for snatches
- Score is total time + max power output on snatches