FRIDAY 081217
For 10 minutes:
3 squat cleans in 1 minute
Rest 1 minute
Loads increase after every 3 reps. Men must increase in increments of 5kg and women must increase in increments of 2.5kg.
Then,
For time:
25 toes to bars
50 double-unders
15 squat cleans, 60/40kg
25 toes to bars
50 double-unders
13 squat cleans, 85/55kg
25 toes to bars
50 double-unders
11 squat cleans, 100/65kg
12 minute time cap.
FRIDAY 011217
5-4-3-2-1 reps for time of:
Squat snatch
Men use 60, 70, 75, 80, 85.
Women use 35, 45, 50, 55, 60.
For time:
3 rounds of:
6 chest to bar pull-ups
6 squat snatches, 45/30kg
Then, 3 rounds of:
7 chest to bar pull-ups
5 squat snatches, 60/45kg
Then, 3 rounds of:
8 chest to bar pull-ups
4 squat snatches, 80/55kg
12 minute time cap.
MONDAY 271117
Clean and Jerk ladder
1 rep every minute with progressively heavier barbells
There are 4 starting points (45, 60, 75, 90 for men and 25, 35, 45, 55 for women).
Men increase 5kg after every successful rep.
Women increase 2.5kg after every successful rep.
Then,
As many reps as possible in 15 minutes of:
40 kettlebell swings, 32/24kg
30 double-unders
30 toes to bars
30 double-unders
20 wall balls, 9/6kg, 10/9ft.
30 double-unders
10 clean and jerks, 80/60kg
30 double-unders
Max muscle-ups in remaining time