WU: 3 rounds of:
– 90s. Shuttle Run
– 5/5 1-arm KB hang squat clean @ medium w.
– 7 Inchworm
A. EMOM 6′
RX: 5 Strict pull-up + 5 Strict hspu
OPEN: 10 Ring row + 10 Push-ups
B. In 10 minutes:
RX: Squat clean daily max or 1RM
OPEN: 8×3 Squat clean , climbing
C. For time:
400m Run
9 Burpee
400m Run
15 Burpee
400m Run
21 Burpee
400m Run
27 Burpee
TC: 15′
Wu:mobility and 10min games A: For Time 100 cal row 75 thruster only bb 50 pull up 75 wb 100 burpee B: 3-4rds 8/8 one leg bb romanian dl 30 sec L-sit paralette 12/12 one leg hip trust w. band 10 hanging + weight(2,5- 5-10kg plate) toes to L-sit hold position
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….
WU:3-5’ gymnastic AMRAP 6’ WU pace 10 Jumping squat 5 Empty BB High hang snatch pull 20 Banded good morning A. E2’ – 5sets 3 Clean Deadlift + 2 Squat Clean + 2 Split Jerk @60-65% 1RM C&J B. 8-10’ work up to a heavy single Power snatch C. AMRAP 10’ 10…
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 8 tng power clean C) 80 seesaw press @db KB (you choose the weight) Every break : 1 wall walk…
A) gymn + wu B) E30″ for 8′ 1) 6 OHS @30/20 2) 10 butterfly situp Rest 2′ C) E30″ for 8′ 1) 6 hang power snatch @30/20 2) 6 pistols (open:4 candlestick roll to pistol) Rest 2′ D) E30″ for 8′ 1) 8 stoh @30/20 2) 12 DL @30/20 E) 5 sets 10″ hollow…
WU:Gymn + Mob 3 rounds: – 10 Cossack squat – 10 Russian swing – 10 Sit ups A. Power clean + Hang power clean + Push jerk: 5 x 1+1+1 RX: climbing for a heavy set Open: practice the complex – across rest 60-90 sec B. Push press Rx: 3 x 5 ism. @70% 1RM…
