StrengthPower clean + Jerk 2 2 2 2 2 2 2ConditioningFor time :50 Wallball25 Chest to bar pull up 40 Wallball20 Chest to bar pull up 30 Wallball 15 Chest to bar pull up
Teams of 2 :40 Min AMRAP 50 Cal AAB40 DB Snatch50 Cal row 20 Burpee over erg 50 DU each
Workout :24.3
Strength1RM power snatch ConditioningFor time :4 rounds 50 DU15 TTB10 Box jump over 15 Back squat
Strength1RM split jerk ConditioningFor time :75/65 Cal Row/Ski 21 Shoulder to overhead 60/4075/65 Cal 15 Shoulder to overhead 75/65 Cal 9 shoulder to overhead
Strength1RM clean ConditioningFor time 20 rounds 1 Cluster 50/352 Power clean & jerk 3 Burpee over the bar
Conditioning Teams of 2Every 5 Mins :400m run 20 DB snatch 15 Burpee box jumps10 Goblet reverse lunges Max cals in remaining time Rest 2 Mins x 5( everything is synchronised except for the cals …. Then you get to share a sprint finish )
Open workout 24.2
Strength Back Squat Speed TestAMRAP 20 Seconds x3Back Squats @ 80%Rest 2:40 AMRAP 15 Seconds x3Deadlift @ 80%Rest 2:45 Conditioning For time :10 rounds 5 Hang power clean 50/355 Shoulder to overhead 20 DU
Strength10RM push pressConditioning50 Cal machine12 OH Squats Rest 2:0040 Cal machine10 OH SquatsRest 2:0030 Cal machine8 OH Squats Rest 1:0020 Cal machine 6 OH Squats Rest 1:0010 Cal machine 4 OH Squats Between 65-85% of 1RM snatch ( increasing weight / set )