A: activation - 2 sets
1' cardio
10 plank to dolphin pose
10 low switch cossack squat
+2 sets
10/10 db external rotation @mod
https://www.youtube.com/watch?v=t5Ft8OMG_D8/
10/10 feet elevated side plank hip thrust
B: clean complex - 6 sets
1 hang power clean + 2 hang squat clean + 1 squat clean @80%
90" rest between rds
C: 2 sets
6/6 back rack split squat @your last week performance +10%
max bw strict pull up
90-120" rest
D: 12' AMRAP
2 rope climb
8 alt pistol squat
14 wallball
200 m run
A: activation - 2 sets
1' cardio
10/10 dynamic adductor stretch
10 cossack squat
B: 3 sets
15" row sprint
15/15 m SA front rack carry @heavy
15/15" SA SL plank on kettlebell
https://www.youtube.com/watch?v=3Pj_PzKCZN8/
C: Deadlift - 12' AMRAP
find your new 3RM
(build up to your heaviest 3 tng reps in 12 mins)
D: E3' x 7
12 alt devil press
14 SA db thruster (7/arm)
20/17 cal row
E: stretching
pigeon
bretzel
half kneeling hip flexor stretch
A: activation - 2 sets
1' cardio
8 scap push up to downdog
10/10 side plank hip thrust
12 cuban press @light
https://www.youtube.com/watch?v=XpcOM9Np9LQ/
+ 2 sets
10 push up
20 banded face pull
B: Power Clean & Jerk
5 x 3 reps - no tng
70-70-75-75-80%
90" rest between rds
C: Strict press
3 x 8
last set: build up to your heaviest 8 unbroken reps ever
90" rest between rds
D: 15' AMRAP
4-8 strict pull up
10 T2B
12 dual kb push jerk
250/200 m row
A: activation - 2 sets
10 shinbox switch
5/5 shinbox heel touch
5/5 SL RDL @31X1
1' cardio
+ 2 sets
8 hamstring curl on rower
8/8 knee over toes split squat @12,5/8 kg
https://www.youtube.com/watch?v=UP2OKJbx1us/
B: snatch complex - EMOM 12'
1-6' 2 slow pull power snatch
7-12' 2 power snatch
C: 1+1/4 front squat
4 x 4
last round: 1 rep from failure
D: 5 rounds for time - TC: 12'
3 deadlift @70/45 kg
5 power clean @70/45 kg
7 bar facing burpee
9 box jump
30 du / 60 su
E: stretching
middle split
pancake
pigeon
A: activation - 2 sets
8 walkout + push up
8 scap push up to downdog
8/8 world greatest stretch
8 hip flow
B: EMOM 9'
12/10 cal cardio
5-8 burpee pull up
30" max du / su
C: for time
150 SA kb floor press (75/arm) @16/8 kg
130 sit up
110 bw walking lunges
90 sec plank
70 wallball
50 am swing @20/12 kg
30 pull up
10 wallwalk
every break = 2 burpee
D: 2-3 sets
20 banded face pull
20 db hammer curl
A: activation - 2 sets
5/5 shinbox thoracic rotation
5/5 shinbox good morning
5 glute bridge V-walkout
50 su
B: practice - 8 mins
6-weeks-goal session
C: 3 sets
300/250 m row
16 hamstring march @mod
12 dual kb floor press @mod
D: EMOM 10'
odd: 5 snatch grip RDL @70%
even: 3-5 double box weighted dips @10-15% of bw
https://www.youtube.com/watch?v=CVaxoIOH160/
E: "Rosa" - 5 rds for time
10 hspu
400 m run / row
F: 2-3 sets
12 alt db front raise
12 bb good morning @35/25 kg
A: activation - 2 sets
1' cardio
10 middle split knee bends
10 sumo squat
10 bw good morning
B: 2 sets
15/15 side plank hip thrust
10/10 side lying powell raise
https://www.youtube.com/watch?v=7qkZ-bQA-ek/
C: Clean complex - 5 sets
1 slow pull power clean + 1 power clean + 2 hang sq clean below knee
60-90" rest
D: 3 sets
5/5 back rack split squat 70/45 kg
3-5 bw strict pull up
E: 4 rds for time
buy in: 800/650 m row / run
50 du /100 su
20 suitcase walking lunges @2x17,5/12,5 kg
4-6 bmu / 6+6 pull up+push up
cash out: 800/650 m row / run
A: activation - 2 sets
1' cardio
10 banded rev nordic curl
20/20" split squat pulse
B: 3 sets
15" row @max effort
15/15 m SA farmer carry @heavy
15 feet elevated hip thrust
C: Deadlift
2 warm up sets, then:
8 reps 70%
6 reps 75%
4 reps @80%
2x2 reps @90%
90" rest between rounds
D: for time - TC: 18'
35 russian swing @24/16 kg
30 kettlebell hang snatch @20/12 kg
25 kettlebell jump squat @16/8 kg
20 cal cardio
15 pull up
10 burpee pull up
15 pull up
20 cal cardio
25 kettlebell jump squat
30 kettlebell hang snatch
35 russian swing
E: 4 sets
20" superman hold
20" hollow hold
20" rest
A: activation - 2 sets
12 alt toe touch
10 snow angel
5/5 tall kneeling shoulder cars
B: 2 sets
30" row @mod
10-15 strict press @empty bb
10-15 sup ring row
C: Power Clean & Jerk - EMOM 6'
2+1 reps
1-2' @60-65%
3-4' @70-75%
5-6' @80%
D: E3' x 4
8-10 bent over row
8-10 bradford to full press
https://www.youtube.com/watch?v=VGEx3cEFI6s/
E: 12' AMRAP
2-4-6-8-...
dual db bent over row
feet elevated push up / push up
+ 6/5 cal cardio between every round
A: activation - 2 sets
1' cardio
5 russian babymaker
10 hip flow
10 m duck walk
10 bw good morning
B: snatch complex - 12' EMOM
1 segment power snatch + 1 power snatch (no tng)
https://www.youtube.com/watch?v=KbFblcCQl1Y/
start from light; last set @80%
C: 1+1/4 front squat
2 warm up set, then:
4 x 5 reps
effort level: 70-80-80-90%
D: 10' AMRAP
3 squat snatch @50%
3 T2B
6 squat snatch
6 T2B
9 squat snatch
9 T2B
E: stretching
2 x 1' couch stretch
1' prayer stretch
1' passive hang