2018.06.02-03.- Weekend

WU: Gymn + Mob 3 rounds: – 10 Good morning to squat to GM to stand complex – 10 Snow angel A. Hang clean from beyond the knee RX: work up to a heavy triple in 10-12 min Open: work up to a medium triple in 10-12 min (focus on technique) B. Back squat RX:…

Warm up: 3 sets: * 30” HS hold * 14 Bird Dog * 20 Shoulder taps in plank * 10 light Kb am swing * 10 cossack squat A)Work up to heavy in 10 min: – 1 Hang Power clean – 1 tng Power Clean – 1 Front squat – 1 Push Jerk – 1 Rack…

A)2 RFT: – 15 m Bear crawl – 15m Inchworm – 5/5 kettlebell windmill – 30” hollow hold – 200 m easy run B)Rx: Strict press 4x 2, same weight@~80 % of1 RM Open: Single arm KB strict press 4x 8/8, same weight D)16’ EMOM: 40” work/20” rest Rx: Min 1- T2B Min 2-Double KB…

A) gymn + amrap 5′ 10/10 cross body DL 10 alt. v ups 10 jumping squats B) Emom 8′ 5-7 strict pull-up + 5-7 dip C) E90″ for 12′ – 8 sets , climbing 2 back squat + 1 btn thruster + 2 push jerk D) Amrap 14′ 7 T2B 14 steps OHWL @24/16 KB 9 K2E…

WU:Gymn + Mob 3 rounds: – 10 Goblet squat – 5/5 KB Push press – light/medium – 30 DU / 60 Single A. Hang snatch from beyond the knee – work up to a heavy triple in 10-12 min B. Front squat RX: 3 x 5 @75% 2 x 3 @85% Open: 5 x 5…

Warm up: 5′ AMRAP: * 20″ push up hold * 10 shoulder taps in HS hold ( Open: in push up pos.) * 12 alternating pistol squat * 8 wall squat A)Strict press  3×2 (not tng), same weight with 90″ rest btw sets B)Back squat E2 for 10′ 3 reps@ ~ 85-90% of 1 RM…