A. Warm-up:
10 Inchworm
10/10 Suitcase Deadlift @ 12-16kg KB
10 Goblet squats @ 12-16kg KB
10 Empty BB muscle clean
x 2 sets
B. Squat clean + Hang squat clean @ increasing weight
x 5-7 sets
C. Deadlift
5×3 reps @ 70% of 1RM
D. For time:
You can choose:
75 T2B or 100 K2E or 125 V-ups
*every brake do 5 Sandbag over to shoulder penalty!
1)Shoulder mobility + running w/exercises 2)3 sets for quality 10/10 half kneeling kettlebell windmill, 12 alternating kettlebell press 90″ rest 3)5 rounds for time – 3/5 strict pull up – 10 hang clean@35/50 kg – 20 air squat – 10 push up 4)One arm row 3×10/10
A. Warm-up: Gym. + 7.5m Walking lunges – Forward 7.5m Walking Lunges – Backward 10 Medball Squat clean 10/10 Side Rotation in Side plank x 3 sets B. EMOM 5’ Hang squat clean x 6 reps @ 30/20kg C. Hang squat clean @ 1RM D. Deadlift 6×2 reps @ 75% of 1RM …
Mobility: Ankles+Hips Activation: 2 RDS …
Mobility: Shoulders+Hips Activation: 2 RDS -10 BB Snatch Grip Presses …
Wu: gymn+Hip mobility A:3 light rds 6/6 romanian kb dl 6/6 kb clean&jerk 6/6 alt leg hand climb B: Every 4min x 6 20/18 cal row Clean&Jerk 20/18cal row 1rd: 6×50% 2rd: 5×60% 3rd: 4×70% 4rd: 3×75% 5rd: 2×80% 6rd: 1×85% C:Amrap 6′ 1 push up 1 jump air sq 1 ttb 2,2,2..3,3,3..4,4,4..5,5,5..6,6,6..etc D: streching
A. Gymn. + Activation 3 rds.: • 30″/30″ star side plank • 15 ring rows • 10/10 1-leg hip thrusts B. Weightlifting ☆7×1 Complex / @85-87% of 1RM P.Snatch • 1 P. Snatch + 1 Hang P. Snatch ☆ Tempo Back Squat / 80-85% • 5×5 3″ down C. 19.3 TC:15′ @1 heavy DB: 15/22,5…
