Wu: gymn+Pvc shoulder mobility
A: 3 rds light 8/12kg
4/4 kb clean
4/4 kb jerk
4/4 lunges
4/4 ohs
B: 5×3 Push jerk climbing
C: Tc 10′
3rds
3/2 peg board (open the midle)
75 du ( open 125 simple)
2′ rest
24-16-8
– Alt Db c&j 22,5/
– Knee to elbow
D: 3×8/8 bulgarian split sq
A. Gymn.+ 2 Rds.: • 40″/40″ side plank • 20/20 m front rack carry @16/20 KB • 40″ superman hold B. Weightlifting 1 Power Clean + 2 Jerks + 1 Power Clean /5×1 complex @75% of power clean max No TNG!!/ C. 5 Rounds For Time • 15 Kipping HSPU’s / Pike Push-ups • 10…
Wu: Gymn+shoulder mob A: Amrap 6′ 5 get up jhonnie 10 hip thrust 5 wall walk 10 gtoh 10/20 plate B: 10 min Double under practice (rx triple under) C:”Dumbell party” Amrap 18′ 10 left arm push press 10 burpee box step overs w. dumbell 10 right arm push press 200 m ↔️Inga run (10m) 20…
Mobility: General Activation: 2 RDS …
Wu: Gymn+Shoulder mobility A:Amrap 5′ 1 sdhp + 1 swing + 1 clean & press right + cluster + thruster + left side 2-2-2-2-2-2…3,3,3,3…. B: Amrap 20′ Every rds btw 300 m row and 45 sec plank 10 Power clean and jerk 40% 8 = 50% 6= 55% 4= 60% 2= 65% and max reps 70%…
Wu: Gymn + shoulder & elbow mob A: Amrap 6′ 30 shoulder taps push up hold (rx:20 shoulder taps hs hold position) 10 alt one leg romanian dl high pull w.bb 10 alt cossack sq 30 jump to plate B: 10 min HSPU/ring mu practice / technic C: Amrap 20′ 1 rope climb 10 thruster 30/25 (rx 40/30)…
Mobility: General Activation: 3 RDS – 30″ Wall Handstand Hold …
