Class
Strength 
Every min on the min for 12 minutes..
1 x Power clean + Hang power clean + jerk

Conditioning
1 ) For time
30 x Deadlifts 
30 x Power cleans
30 x Push jerk
Rxd: 83/55kg

2 ) 7 minutes Alternating in teams..
50m sled push

1 ) “Kelly”
5 rounds for time 
Run 400m
30 x Box jumps 24/20inch
30 x Wall ball shots 20/14lbs

2 ) 15 minutes work Handstand walks

Strength
15 minute continuous timer..
0-3 mins: 10 x Back squat 70%
3-6 mins: 8 x Back squat 75%
6-9 mins: 6 x Back squat 80%
9-12 mins: 4 x Back squat 85%
12-15 mins: 2 x Back squat 90%

Conditioning
6 rounds for time:
30 x Double unders 
16 x Alternating dumbbell snatch 22.5/15kg
30 x Double unders
5 x Bar muscle ups

1 ) Conditioning 
‘Waterproof’
21-15-9 reps:
Row calories 
Front squats 43/29kg

Into

15-12-9 reps:
Toes to bar
Hang squat clean 43/29kg

Into

12-9-6 reps
Thrusters 43/29kg
Bar-facing burpees

2 ) Run Conditioning
10 minutes for distance 
(1.5-2.4km)

Strength
Deadlift 
Heavy 5-4-3-2-1 rep
*5-15 x Handstand push ups between sets

Conditioning 
As many rounds as possible in 15 minutes 
6 x Chest to bar pull up
9 x Kettlebell swings 32/24kg
15 x Box jumps 24/20inch

Class
Every min on the min for 12 minutes..
1 x Snatch (build to heavy single)

Conditioning 
‘Twenty something’
As Many rounds as possible in 20 minutes..
30 x Overhead squats 52/34kg
30 x Box jump overs 24/20inch
30 x Toes to bar
30/21 x Calorie row

Strength
8 rounds every 90 seconds complete..
1 x Hi hang squat clean + Hang squat clean + squat clean

Conditioning
1 ) 8 minutes climb the ladder..
3 x Deadlift 102/70kg
3 x Bar - facing burpee
*Ascend 3 reps per round

2 ) 7 minutes Alternating in teams..
50m Sled push