2022.12.03-04. Sz-V

1. W-U (0-12’) A. STRETCHING 4’  @

1. Week A: 3 rds 10/10 kb halo 10 pause goblet sq light kb (2 sec deep sq position) 5 bear complex only barbell or double kb   B: Clean&jerk E2MOM 4×2: 50-54-57-60% 1 power clean + power jerk + 1 squat clean + split jerk   C: E2MOM BSQ 5×5 2 sec pause deep sq position…

A) 3 sets of: – 5/5 walking cossack squats – 5 bb muscle snatches – 5/5m monster walk – 5 OHS – 10 banded pull aparts – 5 snatch grip btn strict presses B) Work up to heavy triple Push Jerk then, 3×3@85% C) 3 sets of: – 20 UB banded strict pull-ups – 10/10…

A) amrap 6′ /EZ/ – 5m inchworm – 10 spiderman lunges – 15″ superman hold – 10 reverse lunges – 5 reverse snow angels B) Work up to heavy double Squat Snatch then, 2×2 @90% C) 21-15-9-27 reps for time of: – WB – T2B (Scaled: Hanging Knee Raises w/kip.swing!) TC: 12′ D) 3 sets…

1. Upper Body Activation / 3 sets – 10 seated band rows – 10/10 tall kneeling side bend lat. pull in – 10 pendlay rows @bb 2. 3 sets – 15 DB bench presses – 15 DB pronated curls https://youtu.be/CIGPx1bx0Hs 3. For time 2 rds. – 500m row – 21 Clean & Jerks @50/35 – 21…

1. Warm- up + 2 sets * 6/6 Half kneeling KB strict presses * 8/8 Dead- bugs @smr * 12/12 Lateral monster steps 2. Back Squat / EMOM 7′ * 2 reps @heavy weight 3. For Time *** 3 rds. * 700m Row * 35 V- ups 3 min rest *** 7 rds. * 3…