1. Hip and shoulder mobility
2. Snatch / EMOM 10′
– 2×1 @60%
– 2×1 @70%
– 2×1 @80%
– 2×1 @85%
– 1×1 @90%
3. Power Clean & Jerk / EMOM 7′
– 2x 3+1 @60%
– 2x 3+1 @70%
– 3x 2+1 @80%
4. 4 rounds for time
– 12 T2B / 18 Knee raises
– 12 Alt. Pistols / 18 Alt. Pistols on box
– 12 Kipping HSPU / 12 Push Presses @2×22.5/15kg
5. Stretching
WU:3-5’gymnastic 3 rounds: 5 Walkout 10 Slow push up 10 Lunge A.Practice 12’ skill: Choose 2 excersises from this list and prcatice them in 6-6’ – DU – Pullup variations(kipping, butterfly, C2B) – MU on ring or bar – Skin the cat – Feestanding HS – HSPU – HS walk – T2B B.Wod AMRAP 30’…
A. Warm-up: 25m Walking Lunges 20 Dead bug 10 Burpee 60s. HS hold x 3 rounds B. Strict pull-up x 5-7 reps x 5 sets Rest 60s. btw. sets C: Metcon: 3 rounds for time: 21 Push-ups 7 Deadliift @ 100/60kg or 60-80/30-45kg Rest 2:00 3 rounds for time: 18 Push-ups 6 Deadlift @ 100/60kg…
1. General warm- up + T-spine extension + 2×5 Shoulder ext. + 2 rds. * 6/6 RDL @easy KB * 7/7m Lateral monster walks * 6/6 Lateral jumping steps @40/50cm https://youtu.be/hp3wdAClSdo * 10 Barbell Z-presses 2. Front Squat / EMOM 6′ * 4 reps @75-80% 3. For Time 2 rounds * 25 Deadlifts @70/50 or db…
1. SMR + Hip Mobility + 5 reps prayer stretch + 2 sets * 4/4 Single leg hip thursts * 4 Deep squat muscle snatches * 4 Sots presses * 4 Box jumps 2. Squat Snatch / 4 sets / E1’30” * 3 singles @80% 3. Front Squat – Find your heavy triple reps in 15…
1. 2 sets – 10/10m bottom up KB carry @easy weight – 10 dead bugs KB pullover – 5/5 single leg RDL with knee drive – 10m broad jumps 2. For Time 3 rounds / 1’30” btw rds. – 30 wallballs – 20/16 cals row – 7 BMU / 11 Jumping BMU / 15 Jumping C2B…
warm up: gymn+ shoulder and hip mobility A: 6’amrap 10 back to wall donkey kicks 10 shoulder taps in hand stand position Open: Pike position (BOX) 5 snatch balance rx: bb open: pvc 5 ohs w. pvc rx: bb, open: pvc B:10 min Find your 3 RM Hang Squat Snatch Open: Hang Power Snatch C:16 OTM…
