Strong Body Blog

WU: 5' gymnastic, then....
 3 slow rounds:
- 10 Medball squat clean
- 10 Thruster with MB
- 10 Sit up with MB
- 10 Ring row
 
A.
E90’ – 5 sets:
RX: 1 Power Clean + 2 Hang Power Clean @65-75% 1RM
Open: 1 Power Clean + 2 Hang Power Clean - practice with a light/medium weight
 
B.
E90’ – 4 alt. sets
Odd: 3 Front squat @80-85%  (Open 5-6 Fr.Sq. medium/heavy weight)
Even: 4 Strict T2B + 6 Kipping T2B (Open: Box HSPU or 4 Wall climb)
 
C.
AMRAP 12’
- Run 200m
- 7 pull-ups  
- 7 burpee-box jumps
 

Wu: gymn+ shoulder and hip mobility
7'amrap
15 Hanging med ball hamstring curls 9/6 kg
20 russian twist w. med ball
15 med ball glute bridge
20=10/10 med ball halo
A:12 min Clean and Jerk Technik 
Open: pvc, technik bar
Rx: only bar
B:8min
Find your 5 rm Touch and go clean and Jerk
C:For time
3rds
300m run
15 thruster Open: 30kg/25kg Rx: 40/30kg
5 burpee pull up
D:2rds
15/15 windmill w. plate
30/30 sec side hollow hold

warm up: gymn+ shoulder and hip mobility

A: 6'amrap
10  back to wall donkey kicks 
10 shoulder taps in hand stand position Open: Pike position (BOX)
5 snatch balance rx: bb open: pvc
5 ohs w. pvc rx: bb, open: pvc
B:12 min
Find your 3 RM Hang Squat Snatch Open: Hang Power Snatch
C:15 OTM
- 20 deficit(10-15cm) push up 
- 10 front squat Rx: 60-70kg/40-50kg Open:40-50/25-35kg
- 50 du,  open: 100 simple 
D:For Time
50 Am swing heavy
50 pull up

Warm up:
gymn + mobilty +
3rds
20 m monster walk
10 hip thrust w. band
10 banded squat
10 burpee

A:12 min: Find your 10RM Back Squat.... Start: 1rm 40-50%
B: 15min Snatch technik with barbell ( snatch pull, high snatch pull, power snatch, high hang power, hang power, squat snatch, high hang sq sn, hang sq sn)
C: For Time
50 OHS only bb
25 T2b, Open: K2e
50 box jump over 60/50cm
25 T2b, Open: K2e
D:3rds
15 good morning w. bb
45 sec superman
no rest between set