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
10 tng power snatch
C) 21,15,9,3 reps back squat from rack
(Climbing in weights, try to start from bodyweight)
(Open: start from empty bar)
D) EMOM 10′
1 r ‘cindy’ + ME DU
/ If your score(numbers of DU) under 100, 400m run penalty./
(Open: kneeling pushup, simple under)
Warm up with gymnastics + in team of two 4’ AMRAP cal row@ easy, changing always after 10 cal 1)KB snatch practice+ up to heavy 1-1 RM from ground in 5-6’ 2)Front squat E2’ Heavy 1 rep x 5 rounds near ~ 90% or more of your 1 RM (Open: 5×3 ) 3)4 rounds FT@…
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…
WU: 5′ gymnastic, then… 4 slow rounds: 8 Snow angel 4/4 Cossack squat 8 OHS with pipe A. E90″ – 5 sets 5 TnG Power Clean @60% (Open: 3-5 reps – medium weight) B. EMOM 8′ – 5 double KB russian swing 2×12/20 (Open: 2×8/12-16) – 5 Thruster 2×12/20 (Open: 2×8/12-16) C. 21-15-9 reps of: –…
Warm up: 3 sets: – 15 dow up – 6/6 KB clean@ light – 30″ plank A) Bench press 4×3, same weight 90″-2′ rest B) Death by lateral burpee: EMOM as long as possible: every min start with 1 power clean @ 35/50 kg, burpee increase with 2 reps in every rounds C)21-15-9 reps of:…
Warm up: gymn + mobility A: 3 light rds 15 good morning w. band 10/10 windmill+press 5/10kg plate 15 barbell glute bridges B: OTM 16′ – 10 deadlift Rx: 100/60kg Open: 80/40kg – 12 floor press Rx: 24-32kg/12-20kg Open: 16-24kg/8-16kg kettlebell – 10 barbell row RX: 70/50 kg Open: 50/35kg – 8 push press Rx:…
Warm up: 5′ amrap: 12 Scapula push up 12 Overhead Squat by wall 8 light burpee A)Rack jerk E 90″ for 12′ 3 reps, same weight Open: 3-5 reps, practice, light weight B)3 rounds for time of: TC:15′ 10 dumbbell/kettlebell power snatches, left arm 10 single-arm overhead squats, left arm (Open: Front squat) 10 T2B (Open:…
