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:
Wu: gymn+mobility + zumba + aerobic A:team of 2 400m/400m human carry B:team of 3 ……40min tc’ 2000m row 666m/666m/666m then 2 people max reps: abmat sit up 50 hrpu syncro 2000m row 666m/666m/666m then 2 people max reps: wall ball 12 rope climb 2000 row 666m/666m/666m then 2 people max reps: syncro am swing 50 syncro burpee 2000m…
WU:3-5’ gymnastic AMRAP 6’ WU pace 10 Snow angel 10 KB Military press 15 Light KB SDHP A. Work up your daily max in this complex in 6 sets – starting with empty barbell. Sets begin in every 90”: Rx: 3 Deadlift + 2 Hang power clean + 1 Power jerk Open: practice same complex…
Warm-up: 3 Rounds of: 10/10 KB snatch @ easy weight 20 Dead bug 14 Alt. Box steps 40/50cm A. Tng box jump technic in 5-8 mins. Then, EMOM 12’ Odd: 5 Box jump @ as high as possible Even: 3-5 D-ball or Sandbag over to shoulder B. Back squat in 8-10 minutes RX:…
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’ 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…
A)TGU 3×2/2 B)Rx: Strict pullup with 2” hold at top 5x 4-6 reps Open: Ring row with 2” hold at top 5×6-8 1’ rest C)For time: TC:12’ Rx – 30 Pullup – 15 Box Jump Overs – 20 CtB – 15 Box Jump Overs – 5 Bar MU – 15 Box Jump overs – 5…
