X-Fit : 28/03/19 - Clean & Jerk Complex / AMRAP 15

Warm Up : 3 Rounds 

Clean Pull to Mid Thigh x 3

Clean Hang Pulls x 3

Hang Muscle Clean x 3

Hang Power Clean x 3

Tall Squat Clean x 3

Push Press x 3

Split Jerk x 3

A.Power Clean + Hang Clean + Jerk  -Take 10min to build to a daily max 

Novice Lifters

Power Clean + Hang Power Clean + Power Jerk

AMRAP 15

15 x KB Swings 32/20kg

15 x Push Ups

400m x Run

15 x Pull Ups - Scale 

15 x Air Squats 

200m x Run 




X-Fit : 27/083/19 - Deadlifts / Bench Press / Pull Ups / Barbell 200

Warm Up : 8min Running Clock (complete as many good rounds)

5 x RDL @ BB - 30kg 

8 x KB Swings 

10 x Push Ups into T Rotations

10sec x Active Hang 

10m x 2 Butt Kickers 

10m x 2 Side Skips 

10m x 2 High Knees 


A.Deadlift - Daily 3 

B.Bench Press - Daily 3

C.Pull Up- Daily 3

Barbell 200

50 x Strict Press 

50 x Curls 

50 x Bent Over Rows 

50 x High Pulls 

X-Fit : 26/03/19 - Snatch Complex / 4-3-2 Increase Intensity rounds


Warm Up : 3 Rounds 

Snatch Pull to Mid Thigh x 3

Hang Pulls x 3

Hang Muscle Snatch x 3

Hang Power Snatch x 3

Behind the Neck Press x 3

Overhead Squats x 3

Snatch Balance x 3


A.Snatch Complex-Take 10min to build to a daily max 

     Power Snatch + Hang Snatch  


Novice Lifters - 

Power Snatch + Hang Power Snatch - Practice 

4 Rounds 

5 x Overhead Squats @ 20/40kg 

5 x  Burpee Over the Bar 

12/15cal x Rower

Rest 2min 

3 Rounds 

5 x Overhead Squats  @ 25/50kg

5 x  Burpee the Bar

12/15cal x Rower

Rest 2min 

2 Rounds 

5 x Overhead Squats @ 30/60kg

5 x  Burpee Over the Bar

12/15cal x Rower

X-Fit : 21/03/19 - Clean & Jerk / Complex Set / 2 x 4min AMRAPS


Warm Up : 3 Rounds 

Clean Pull to Mid Thigh x 3

Clean Hang Pulls x 3

Hang Muscle Clean x 3

Hang Power Clean x 3

Tall Squat Clean x 3

Push Press x 3

Split Jerk x 3


A. Clean & Jerk 

Every 90sec 

Set 1 - 3.  3s @ 50-70%

Set 4 - 6.  2s @ 75-80%

Set 7 - 9.  1s  @ 80-90%

Novice Lifters

Power Clean & Jerk x 3 every 90sec 

Complex Set

B1. Back Squat 3 x 3 @ 70-80% 

B2. Box Jumps 3 x 3 to a safe height 

AMRAP 4

10 x Ball Wall 

10 x Burpees

30 x Double Under / 60 x Single Under 

2min Rest 

AMRAP 4

10 x Ball Wall 

10 x Burpees

30 x Double Under / 60 x Single Under


X-Fit : 20/03/19 - Deadlift / Upper Body Pull & Push / 2 x 7min Tailgate


Warm Up : 8min Running Clock (complete as many good rounds)

5 x RDL @ BB - 30kg 

8 x KB Swings 

10 x Push Ups into T Rotations

10sec x Active Hang 

10m x 2 Butt Kickers 

10m x 2 Side Skips 

10m x 2 High Knees 


A. Deadlifts x 3 : EMOM 6 working at no more than 70-75%

B. Loaded Strict Pull Up + Strict Pull Up

4 x 4.5 (perform 3 loaded pull ups, then 5 strict pull ups without weight) 

Complete 6-12 Strict Tempo Push ups after each pull up set.



Team Conditioning - Tailgate

8min 

P1 - Row

P2 - Dual KB Front Rack Holds 20/12kg 

60sec Change Over 

8min 

P1 - Air Bicycle

P2 - Deadlifts Holds @ 80/45kg

Notes - P1 & P2 can change anytime, athlete on the rower / air bicycle may only row / ride once athlete has KB/DL in the racked/ Hold position.