CrossFit (Level 2)
Couplet of power clean and split jerk within a 16 minute EMOM (conditioning focus).
Longer WOD of double-under, toes-to-bar and hang squat snatch (conditioning focus).
Back squat strength followed by deadlift, shoulder-to-overhead and box jumps (strength/conditioning focus).
Press strength followed by partner WOD of double-unders, kettlebell swings, plate ground-to-overhead, knees-to-elbows and burpees (strength/partner conditioning).
Benchmark girl Elizabeth (benchmark/conditioning).
Deadlift followed by running and carry couplet (strength/conditioning focus).
Push jerk followed by EMOM of strict pull up and kettlebell snatches (weightlifting/conditioning focus).
Tuck front lever + tuck back lever
Frog stand/tuck planche
Push up conditioning
Strict handstand (testing)
Chest-to-bar pull up strength
Olympic Weightlifting Club
Hang power snatch
Snatch grip push jerk
Overhead barbell walk with chains – 50m max effort
Rope pulls 3 x 25m
Farmer’s walk 30m max effort (trap bar)
Single arm prowler drags – 30m max effort