For this new 6 week cycle we will be incorporating eccentric focused work along with pause work for all the major lifts. These are being implemented with the view of breaking through some strength plateaus as well as adding a bit of variety to all the major lifts.


Also, we will be continuing to progress the clean using the power clean version of the lift from the floor. We will also dedicate some time to the hang snatch which may be a new movement to some people but we're sure many of you will learn to love.




1a Eccentric Tempo Strict Press 3 x 5 -5s lower

1b Chins 3 x Max

2a BB Step-ups 3 x 6 r/l

2b Ring Dips 3 x 8

3a KB Swing 3 x 15

3b SA Suitcase Hold 3 x 30s r/l


Cond: 9mins. 20s on/10s off cycling through one exercise to another.

Box Jumps


Plate GTOH




Hang Snatch - build to 3RM

1a Eccentric Tempo Squats 3 x 5 -5s lower @~70-75% 1RM

1b Ring Chest Flys 3 x 10

2a Plate SL RDL 2/3 x 6 r/l

2b Hollow Hold 2/3 x 30s

2c SA KB Sit-up 2/3 x 8r/l


Circuit: 2 Rounds R1=40/20, R2=50/10

Ring Mountain Climbers


Plank Walkout


Ladder walk




A1. Ecc SA KB Row 3 x 10 r/l

A2. Ecc Floor Press 3 x 8


B1. Jammer Rev. Lunge to Press 3 x 6 r/l

B2. Plank rotations 3 x 8 r/l


Long Cond: 10-9-8-7-6-5-4-3-2-1 (partner)

KB Swings


+ 4 burpees after each round

One person does KB swing, other does wallballs, switch and then both do burpees together.





Power Clean – build to 3RM

1a Eccentric Tempo Deadlifts 3 x 5 -3s lower @~70-75% 1RM

1b Ring Body Saw (on hands) 3 x 10

1c Hanging knee raises 3 x 10

2a 21's x 3 sets

2b Weighted Push ups 3 x 10



30 Wallballs


10 KB Swing

20 Jump Lunges

5 Chins/8 Rows

30 Wallballs




A1. RFESS 3 x 8 r/l

A2. Box Jump 3 x 5


B1. Push Press 3 x 5

B2. Banded 1/4 squats (3 sec Pause at bottom) 3 x 10

B3. Floor Wipers 3 x 6 r/l


Cond: 10min AMRAP

10 KB Clean & Press right

10 Squat Jumps

10 KB Clean & Press left

10 Situps