1. Warm-up for Snatch and C&J
– 10 PVC Pass Throught
– 10 PVC Tempo V-ups
– 10 PVC OHS
– 10 Good Mornings @barbell
2. Power Snatch / EMOM 6′
1-2. – 2 reps @60%
3-4. – 2 reps @70%
5-6. – 2 reps @75%
3. Squat Clean&Jerk / EMOM 6′
1-2. 2+1 @70%
3-4. 2+1 @80%
5. 2+1 @85%
6. 2+1 @90%
4. 4 rds. for time
– 50 DU’s
– 10 Hang Power Cleans @61/43
– 15 Weighted Sit-ups
1. 2 sets @easy KB – 7/7 single leg glute bridge – 5/5 banded single leg lateral jumps https://youtu.be/5NC1Lpi402Y – 20″ deep squat hold 2. EMOM 8′ – 1 Power Clean + 1 Squat Clean @75% 3. 6 Rounds For Time / 1’30” recovery rower – 3 Power Snatches @60/45 – 20 WB 4. Acc. Work…
A: activation – 2 sets 6/6 kb SL RDL @mod 6/6 cossack squat 6 kang squat B: 4 sets 200 m row 40 m cross body carry 20/20″ side plank C: Deadlift – 4 sets 1. 8 reps @60% 2. 8 reps @70% 3. 8 reps @80% 4. max reps @75% of your 3rd set…
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…
Wu: gym+ mobility 3rds 50 jumping jack 25 good morning w. Band 50 mountain climbers 25 gtoh plate 10/5 A: 5×10 BSQ B: SB Hallowod 10 burpees 10 bench press medium weight: bb-heavy du kb-db 31 russian swing 24-32/20-24 kg 10 burpees 10 bench press 31 box jump 10 burpees 10 bench press…
1. Warm-up + Hamstring Stretch + 2 sets * 4/4 Hip thrusts * 4 Squat deep muscle snatch https://youtu.be/wzB4lKbzEZU * 4 Sots press * 4 Box Jumps 2. Squat Snatch / EMOM 6′ * 3 TNG @climbing weight Then 1 min rest and repeat EMOM 6′ /reset the weight to the same starting weight/ 3. METCON…
Wu: Gymn + hip mobility A: 2-3 sets 25 banded good morning 10 hollow rock 10 snow angels 25 banded hamstring curls B: Sumo deadlift 5×8 climbing heavy C: Nessie 10 alt. dumbell devil press 20 alt. hang clean & jerks 30 dumbell oh lunges 40 t2b 800 m run / 1000 m…
