Skill: Split Jerk Technique OlyStrength: Front Rack Walking Lunges 9-8-7-6 Increase per leg, 2mins rest between Conditioning: 21-15-9 Thrusters Burpees
Read MoreSkills: Turkish Getup to Windmill 2-2-2 OlyStrength: A1.Front Squat @ 31×1 3-3-3-3 rest 1 min A2. Broad Jumps 3-3-3-3 Conditioning: 5 rds 5 Hang Power Snatch 5 OHS 10 KBS
Read MoreSkills: L-Sit 3xMax (1min rest between) OlyStrength: Power Cleans 1.1.1.1 x 3 Conditioning: 7 rounds 5 Pushups 10 Pullups 15 Squats
Read MoreSkill: Hollow Rock and Hold 8 rocks 1 (8 sec) hold x5 OlyStrength: A1. Back Squat @ 31×1 5-5-3-3-2 rest 1 min A2. Challanging Ring Rows 5-5-5-5-5 Conditioning: 15mins @70% 3 Wall walks 6 box Jumps 9 Burpees 12 KBS
Read MoreSkills: Ring dips (Coach’s prescription) OlyStrength: Press@ 11×1 2-3 reps x5 Conditioning: Spy vs Spy
Read MoreSkill: Tire Flips OlyStrength: Deadlifts, Work to a challanging set of 5 Conditioning: 3 Rounds 6 Broad Jumps 15 Wallballs 10 Burpees 10 Strict Pullups Challenging Ring Rows 10 Hollow Rocks
Read MoreSkills: L-sits OlyStrength: Power Clean + 2 Front Squat 1-1-1-1-1 Conditioning: 20 mins @75% 5 Plank Pushup 10 Situps 15 KBS 20 Air Squats
Read MoreSkills: KB Windmills OlyStrength: A1.Front Squat @ 31×1 3-3-3-3 rest 1 min A2. Challenging Ring Rows 5-5-5-5 Conditioning: 10 min EMOTM 5 Press to Push Press
Read MoreSkills: Knees To Elbows work as prescribed by coach OlyStrength: Hang Power Snatch 2-2-2-2-2 Conditioning: 15-9-6 K2E Wall Ball
Read MoreSkills: Hollow Rocks 3×15-20 OlyStrength: Press @ 11×1 5-5-3-3-2 Add weight each set Conditioning: 4 rounds: 10 (each Leg) Rev KB Lunges 10 Airsquats 5 Pushups
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