Strong Body Blog

A) gymn + 3 sets:

- 10m banded X-walk

- 10 banded good mornings

- 20" plank w/ alt leg raises

+ 3' continuous empty barbell warm-up

B) E2'30" for 15'

1 Squat Clean + 1 Split Jerk (3" pause at receiving position) (drop!) + 1 Squat Clean + 1 Front Squat @70% of 1RM

C) EMOM 16'

1) 40 DUBS (Open: 40" DU practice !, forget the simples)

2) 15 Left arm thrusters @ 20-16/12-8KB

3) 40 DUBS

4) 15 Right arm thrusters

A) gymn + 2  RNFT :

- 30 jumping Jackson

- 15 reverse snow angel

- 10 crab & reach

- 5 'get up Jonatan'

B) EMOM 7'  

15" max rep strict HSPU (Rx: medball btw legs; Open: plates+abmat under the head)

C) E2'30" for 12'30"

1 Squat Snatch + 1 OHS (drop!) + 1 Squat Snatch @75% of 1RM

D) AMRAP 9'

- 15/12 cal Row

- 9 T2B

- 3 SB OTS (you choose the weight)

A. Gymn. + 3rds.:

• 10m KB death march
• 20 bent hollow hold
• 10 cuban presses

B. Deadlift
☆ Let's see your daily max in 12'

C. Metcon
☆ 5 Rds. For time:

• 10 Power Cleans @60/45
• 10m walking lunges @db heavy dumbbell / farmer hold
• 12 kipping HSPU's

A. Gymn. + 2 rds.:

• 16 alt. see - saw KB presses
• 8/8 windmill @KB
• 15 air squats
Then, barbell warm- up together.

B. Weightlifting
☆ Let's see your max in 12'

• Power Clean & Jerk

C. For Time
☆ 'Grace' / TC: 5'

• 30 C&J @61/43 50/35

D. Acc. Work / 3 sets

• 20m db KB OH carry
• 20m dwarf walk
• 60m db KB farmer carry
• 10m inchworm
• 10m bear walk