A: 10 min shoulder and hip mobility
B: 10min
Rx: Find your daily max:1 clean pull + 1 hang clean pull + 1 squat clean + 1 split jerk
Open: Clean and jerk practice: no max load, 1 clean pull + 1 hang clean pull + 1 squat clean + split jerk
C: Team of 2
60 cal row: 1 row, 1 plank
60 syncron thruster Rx: 30/20 Open: only barbell
60 syncron am swing 24/16kg Open 16/12kg
60 syncron burpee
20 min tc’
D: 3rds
15 barbell hip thrust
10 sttb
WU: 3 rounds: – 5/5 One arm KB Thruster – light, medium – 15 Band Pull Apart – light – 15 Situp A. Front Squat Rx: Every 2 min – 3 x 8 @70%+ Open: Every 2 min – 3 x 6-8 – moderate weight, perfect front rack position, vertical torso as possible B. Push Press Rx: Every 90″…
WU: 3-5’ gymn. + 3 rounds: 15 Banded Good morning 10 Keljfeljani 4 rounds for time: 3 Shoulder to overhead 70/45kg (Open: 50/35) 1 round „Cindy” (5 Pullups, 10 HRPU, 15 Air squat) 6 Power clean 70/45kg (Open: 50/35) 2 round s „Cindy” 9 Deadlift 70/45kg (Open: 50/35) 3 rounds „Cindy” TC: 35’
warm up: gymn+ shoulder and hip mobility A: 6’amrap 10 back to wall donkey kicks 10 shoulder taps in hand stand position Open: Pike position (BOX) 5 snatch balance rx: bb open: pvc 5 ohs w. pvc rx: bb, open: pvc B:12 min Find your 3 RM Hang Squat Snatch Open: Hang Power Snatch C:15…
Csütörtök WU: 3 Rounds of: 10/10 KB snatch @ medium weight 20 Opposite Arm/Leg V-ups 15 Empty BB Thruster A. In 10 minutes: RX: Cluster + Thruster + Push press Daily max! OPEN: Build up to moderate weight in 7 sets of: 1 Cluster + 2 Thruster + 3 Push press B. In 10 minutes:…
A) gymn + 20 m of Bear crawl, tiger walk, inchworm, dwarf walk B) Emom ‘as long as you can’ 5 WB 1 deadlift (inc weight, start: 60/40 , add 5/2,5kg at every round) C) amrap 7′ – 5*10m shuttle run – 7 jumping squats – 9 push ups – 11 sit-ups D) 5*12 alt…
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…
