BENCHMARKS

Snatch
1 RM Snatch - 1 X 1 @ 100% 

Back Squat
1 RM Back Squat - 1 X 1 @ 100% 

Strict Press
1 RM Strict Press - 1 X 1 @ 100% 

Row 500m

WARM UP
complete 2 x 60s on each of the movements
Scoop Hold
Hollow body hold or back bodyline hold for time
Arch Holds
Front Body Line Hold
Body Surfing

SKILL:
Complete 20 min of:
Row 250m
sprint 250 with 3 stroke (half quarter half) sprint start

Handstand Hold
free standing hold. can scale to chest to wall handstand

COOL DOWN
Complete AMRAP
Rotational L Sit Thru Cross Leg Planche

Prehab
Cuban Rotations
can be done with dumbbells, stick, barbells
3 X 8 @ Ahap

THURS SAS

Warm Up

German Hangs
Passive Hang
Active Hang
hold active hang for as long as possible
Front Support
on the floor or rings
Back Support
Complete 30s rounds on each of the above 5 movements for 15 min. Rest 30s after each set


Strength And Power

Planche 4X15-30s
Front lever 4X15-30s
Overhead Squat 4 X 5 @ 70%

Cool Down: 10 Min

10 Min Run
Run as long as distance as possible in 10min. Target 3 km

WARM UP
1a) Bear Walk
walk on all fours with locked legs and arms

1b) Overhead Squat 4 X 5
complete 4 rounds of 20m bear walks and 5 overhead squats 

STRENGTH & POWER2) Power Snatch
1 X 3 @ 70% 
1 X 3 @ 80% 
1 X 3 @ 80% 
1 X 3 @ 75% 

3) Overhead Squat 4 X 3 @ 70%

CONDITIONING & COOL DOWN:'Ozzie'
complete 5 rounds for time:
20 x Wall Ball Shots @20/14
15 x Push Ups
10 x Pull Ups
500m Run

​WARM UP
Good Morning Squats
Complete a good morning in back rack and then move into back squat
3 X 5 @ 3s Pause 

STRENGTHBulgarian Split Squat
5 X 5 @ 70%+ 

Harop Curls
5 X 5 @ 70%+ 

Back Bridge Push Ups
3 X 5 @ Body Weight 

CONDITIONING & COOL DOWN:7 Min AMRAP
complete 2-4-6-8-10-12-14reps on Back Squats @60/40 and Barbell Burpees. If you can do this workout without racking this bar, do it.

LOCO FRIDAY
STRENGTH AND FLEXIBILITY
mobility for animal walking
Butt walks
Bear Walks
fig 4 walks

CONDITIONING & COOL DOWN:
Skin The Cat
With control all the way to german hang and back to passive hang
complete as many reps in 15 min

WARM UP
Back Squat    1 X 50 @ 20/15kg 
Front Squat   1 X 20 @ 20/15kg 
Overhead Squat 1 X 50 @ 20/15kg 

STRENGTH
Strict Snatch Balance
strict press to overhead squat
1 X 3 @ 50% Of Snatch 
1 X 3 @ 50% Of Snatch 
1 X 3 @ 60% Of Snatch 
1 X 3 @ 60% Of Snatch 
1 X 3 @ 50% Of Snatch 

Snatch Grip First Pull
ground to knee
1 X 3 @ 110% Of Snatch 
1 X 3 @ 120% Of Snatch 
1 X 3 @ 130% Of Snatch 
1 X 3 @ 130% Of Snatch 
1 X 3 @ 110% Of Snatch 
​
CONDITIONING & COOL DOWN:
Deadlift Challenge
complete as many deadlifts needed to lift 7000/5000 kg. cut off 20min
rx weights are 70/50kg

warm up:
​bent arm scap push ups 2 x 10 (+10s)
bent arm hanging l sit 2 x 15s
protracted push ups 2 x 10

strength:
muscle ups 4 x 3-5
dips 4 x 3-5
forward rolls 4 x 3

conditioning:
AMRAP in 15min
run 400m
push ups x 20
run 400m
pull ups x 20
run 400m
burpees x 20