Gymn + wu
A) work up in 9 mins
1 snatch high pull + 1 low hang power snatch + 1 hang squat snatch
B) 4 sets
1 snatch high pull + 2 low hang snatch high pull @110-120% of max A
C) 5 rounds of
21 hang power cleans
15 ohs
9 facing burpees
30″ rest walk
@ empty bb
D) 5*10 windshield wipers + 8 oh sit up
Empty bb
WU: 5′ gymnastic, then… 4 slow rounds: – 8 Snow angel – 4/4 Cossack squat – 8 OHS with pipe A. E2’ – 5sets RX: Snatch High pull + 2 Squat snatch + 1 OHS @60-70% Open: Snatch High pull + 2 Squat snatch + 1 OHS practice with light/medium weight B. E90′ – 4 alt. sets Odd: 4…
A: 8 min active mobility B: 3 light rds „BB” warm up 3 muscle clean 4/4 front rack lunges step 5 thruster 6 burpee pull up 7 hindu push up 8 cossack squat C: Every 90 sec x 8set 3 position clean RX: climbing, Open: max load 80% 1 high hang clean + 1 hang clean…
Wu: Gymn +Hip and Shoulder mobility A: 3 light rds 12 shoulder taps (hspu position) 10 tempo air sq 5211 8 bb sq clean 12 „S” B: In 10 min RX: Find your heavy complex, Open: focus on technics 1 power clean +1 hang sq clean +1 power jerk C: Every 3 min x 5 (15…
A) amrap 6′ – 6 medball atomic su – 6 rev lunge – 6 medball russian twist – 6 medball halo B) ‘Badger’ 3 RFT 30 squat cleans 30 pullups 800m Run @42,5/30 C) 3 sets of: 8 strict T2B 30″/30″ side plank
Gymn + wu A) 5 sets (each side) 2 candlestick roll to pistols + 6-12 pistols (Don’t touch the ground with the other leg) B) EMOM 30′ – 6sets 1) 13/10 cal ski 2) 5/5 kb snatch 3) 13/10 cal row 4) 5/5 kb thrusters 5)30″ wall sit
WU: 3 rounds – 20 Montain climber – 20 BND good morning – 10 Scapula pull up A. Deadlift Rx:4 x 4 80-90% @1RM Open: 4 x 6 60-70% B. AMRAP 20′ Rx: Run 400m 50 DU Run 200m 15 Target Burpee Open: Run 400m 150 Single Run 200m 15 Burpee C. Rx: Max reps…
