1. Warm-up with barbell / 2 sets
– 7 snatch grip DL
– 7 muscle snatch
– 3 squat pos. muscle snatch
– 3 tall squat snatch
2. Squat Snatch in 12 min
5×3 @60% – no tng
3. Back Squat
3×20 @40%
4. 4 rds.
– 20 OHS @43/30
– 20 HRPU
– 100m farmer’s carry @heavy
Wu: Gym + mobility 3rds 10-10m Tiger walk (forward + backward) 10 Ring Row 10 Burpee 10/10 Single-arm KB deadlift @ medium weight A: Power Dead stop Deadlift x 5 RM (focus on perfect start position) B: Every 5 min x3 500 m row 20 overhead lunges rx: du kb 20/12kg open: 16/12 kg…
A) amrap 7′ /easy/ – 4 scorpions – 8 toe touches in push up pos – 12 banded ohs – 6/6 SL glute bridges – 4* 4 hollow rocks + 1 get up johnie B) max rep strict HSPU ,then 4×80% C) Daily heavy OHS in 12′ ,then 4x2x85% D) For Time: 5-4-3-2-1 rope climbs…
1. W-U (0-14’) A. STRETCHING 5’ – LAYING HAMS STRETCH – TWISTED CROSS STRETCH – FROG – BOX/WALL LATISSIMUS WITH PVC B. AMRAP 4’ 10 WALL SQUATS 10 WALL ANGELS 10 SCAPULAR PULLS C. AMRAP 5’ 3 BEAR COMPLEXES @ADD WEIGHT 5 BF BURPEE 10 KIP SWINGS THEN WARM-UP TO 80% OF 1RM FR…
1. General warm-up + Prayer stretch https://youtu.be/dKiiG3NzOow + 2 sets * 10 Hip thrust * 5 Deep muscle snatch * 5 Snatch grip strict press /behind neck/ * 10 Box step @40/50cm 2. Squat Snatch / E1’30” * 3×1 @85% * 2×1 @88% * 1×1 @90% * 2×1 @85% 3. 3 Rounds For Time * 10…
A) 3 sets of: – 10 muscle snatches @empty bar – 6 lateral down-up – 6 body saw – 6/6 clamshell @miniband at knees – 10 jumping squats – 6/6 lying miniband hamstring curls B) EMOM 4′ 3 Power Snatches @60% /Rest 1’/ EMOM 3′ 3 Power Snatches @72% C) 150 DUBS for time *Every…
1. W-U (0-14’) A. STRETCHING 4’ – WORLDS’ GREATEST STRETCH – TWISTED LIZARD – PUPPY POSE STRETCH B. AMRAP 5’ 10 WALL ANGELS 10 RDL @/SIDE, NO WEIGHT 10 SCAP-PULLS C. AMRAP 5’ 30” ROW @STOP AT CHEST 5 SINGLE ARM DB C&J 10 HOLLOW-ARCHES 2. WOD_5X3’AMRAP/3’ REST (17-47’) 14 PULL-UPS 14 ALT DB C&J…
