A:OTM 10′
– Atomic sit up with 2,5-10kg plate Rx 10, Open 6-8
– 8/8 Single leg romanian deadlift with 4-16kg kb
B: 3 sets
3 reps Tempo deadlift [4141]
Rx: 60-65-65+%, Open: 40-45-50%
C: 8min find your heavy man maker w. Dumbell or kb
Open: db or kb man maker practice
D: Amrap 10
With the 60% of C
1.2.3.4.5…. etc
Man maker
Box jump over
Sttb open ktc or kte
E:
50 m left arm oh right arm front rack
Kb carry open : 4-16 kg, rx:16-32 kg
Then next side
WU:3-5’ gymnastic AMRAP 5’ WU pace 10 Jumping squat 5 Empty BB High hang snatch pull 20 DU/ 40 Single A. E90” – 6sets 3 Pause Fsq @65% 1RM (2” pause at the bottom) B. E5’ – 3 sets 40DU 6 Hang Squat snatch 50/35kg (35/25) 30 DU/60 Single 4 Hang squat snatch 20 DU/40…
WU:Gymn + Mob 3 rounds: – 8 Wall facing OHS – 10 KB SDHP – 10 Scapula pullups A. Snatch mobility + wu: Snatch sots press in recieving position 3 x 5 B. Power snatch + OHS: 5 x 2+2 RX:climbing for a heavy set Open: practice with a managable weight rest 60-90 sec C….
A) amrap 6′ – 6 alt. crab & reach – 6 high hang muscle snatch – 6 narrow grip ohs – 6 deadbugs B) E2′ for 12′ – 6 sets , climbing 8 tng power snatch C) EMOM 8′ 2 back squats , climbing D) EMOM 10′ – 5 sets Odd) 15 power snatch @35/25…
WU: 5′ gymnastic, then… 4 slow rounds: – 8 Snow angel – 4/4 Cossack squat – 8 OHS with pipe A. E2’ – 5sets RX: Snatch High pull + 2 Squat snatch + 1 OHS @60-70% Open: Snatch High pull + 2 Squat snatch + 1 OHS practice with light/medium weight B. E90′ – 4 alt. sets Odd: 4…
WU: 4 rounds: – 8 Back roll to Shaolin – 12 Banded Good morning – 6-8 Snatch grip press from behind neck in bottom position (empty barbell) A. Weightlifting In a 18 min cap: Rx: Squat Snatch – In 8 min find your 1RM Open: Power Snatch – In 8 min find your 1RM Rest 2 min Rx: Squat…
A) amrap 6′ – 6 alt sh taps in tiger pos. – 6 high hang muscle clean – 6 front squat – 6 bb good morning B) E2′ for 12′ – 6 sets , climbing 10 tng power clean C) 100 ring push ups *Every break, 10m bear crawl (Open: kneeling ring push up, 5m…
