Warm up: 4’ AMRAP
– 20 shoulder taps in plank
– 20” reverse plank hold
– 10 russian swing
– 10 scapula pullup
A)OTM 8’
Odd: Weighted strict pullup x 5 (Open: strict pullup or banded pullup)
Even: Strict HSPU x8-10 (Open: kipping or L-sit dumbbell press)
B)Back squat 3×3, same weight
2’ rest
C)For time:
21 squat snatches@50/35 kg
42 push-ups
15 squat snatches
30 push-ups
9 squat snatches
18 push-ups
Open: Power snatch+Air squat (21 PS+21 Air squat)@40/25 kg
Warm up: gymn+9’ EMOM Min 1- One-arm ring row x 6/6 Min 2- OHS, facing the wall x 12 Min 3- One-arm hang x 15”/15” * *Open: 30” active hanging 1)Work up for heavy single in 10-12’: 1 hang squat snatch+ 1 tng squat snatch from ground Open: power Sn 2)3 rft: 9/6/3 reps/ arm:…
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…
WU: 5′ gymnastic, then…. 3 slow rounds: – 10 Medball squat clean – 10 Thruster with MB – 10 Sit up with MB – 10 Ring row A. E90’ – 5 sets: RX: 1 Power Clean + 2 Hang Power Clean @65-75% 1RM Open: 1 Power Clean + 2 Hang Power Clean – practice with a light/medium weight…
warm up: gym+shoulder mobility A:3rds 10 alt scorpion 20 bird dog 20 dead bug 10 snow angel B:Find your 3RM Push Jerk – 10min C:Every 3min x6 10 pull up 20 jump air squat 10 burpee ttb 20 jump lunges D:3rds 10/10 kb romanian deadlift 20 alt kb dead row 60 sec superman hold
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 with gymn, shoulder mobility+ in ~ 6′ min barbell warm up with animal movements A)Work up to a heavy weight in 8’ min: 1 power snatch + 1 hang power snatch+ 1 OHS B) Push press behind the neck 4×2, same weight, 90″ rest btw sets C)27-21-15-9-6-3 reps of: russian swing @ 20/24-32…
