1. 2 sets
– 5 muscle snatches
– 5/5 RDL + knee drive
– 10/10 deadbugs @smr
2. EMOM 7′
– 1 Power + 1 Squat snatch @deload weight
3. 2 rounds for time – moderate tempo
– 30 T2B
– 20 DB Hang Clean @1xDB – right side
– 40 box step ups
– 20 DB Hang Clean @1xDB – left side
– 20 alternating pistols
4. Acc. Work
– 3x 40″ work / 1 min rest Wall-sit
WU:Gymn + GAMES A: 3 rounds: – 20 barbell hip thrust – 5 Scapula pull ups + 5 Ring row – 10 Down-ups B. „RANKEL” AMRAP 20 min 6 Deadlift (RX: 100/70kg Open: 70/40kg Basic: double kettlebell choose weight) 7 Burpee pullups (Open, basic: Banded or ring row) 10 Am swing (RX: 32/20kg Open: 20/12kg) Run…
A) amrap 6′ – 6 walkout – 6 air squats – 6 bb sh press (from the rec. pos. of push jerk) – 6 windshield wiper B) E2′ for 12′ – 6 sets , climbing 8 tng push jerk C) EMOM 8′ 3-5 front squat , climbing D) Wod AMRAP 10′ 4 BMU (open: jumping bmu…
Gymn + wu 3 rds 10 90/90 hip 12 scapula wall slides 6 bb tempo ohs 333 10 bb good morning A: Snatch work up in 9 mins 1 snatch high pull + 1 low hang power snatch + 1 hang squat snatch B: 4 sets 1 snatch high pull + 2 low hang snatch high…
Warm up: Gymn+full body mobility A: 3light rds 3/3 one leg get up jhonnie 6/6 one arm swing w. kb easy 9/9 push press w. db easy B: For Time Team of 2 4 rds 300m row partner plank hold 20 syncro sit up 4 rds 250 m row partner oh hold w kb 15 syncro…
Wu: 2 sets 6/6 scorpio 12 Y 6/6 cossack sq 12 snow angel Deadlift: 5x 10 tempo deadlift (3 sec down, 1sec up) mod Wod: 3 rds 30 Box jump 300 m run/ 400 m row 30 Am swing 16-24/8-16 kg 300 m row 30 Hspu/ pike /hr push up Acc: 3-4 set…
1. SMR + 2×5 Prayer stretch + 2 sets * 1’30” easy row * 20 hollow rocks * 10/10 banded bird dog rows https://youtu.be/zHu29oaPdto 2. 4 sets / 1 min rest btw sets * 8 db DB bench press @2xheavy * 20″ Support pos. hold on rings / on box 3. For Time 4 rds. / TC:…
