1. Barbell Warm-up + Snatch Technical 5×3 No foot, no contact squat snatch @bb
2. EMOM 6′
– 1 Power Snatch + 1 Squat Snatch @75%
3. EMOM 6′
– 2+1 C&J @75%
4. 2 rounds / NO MAX REPS — Moderate Tempo !
– 3′ row
– 2′ target burpee
– 3′ ski / assault bike
– 2′ T2B / T2Ring
– 2′ full rest
5. 2 sets
– 20 double KB rows
– 1 min arch hold
Wu: 2 sets with band 10 side step R/L 10 Forward/Backwards Walk R/L 10 Glute Bridges 10/10 Single leg glute bridges 10 Bird dogs 10 Squats Front Squat: 5 sets 1 Pause Front Squat + 4 Front Squat 60-65-70-75-75+% *Pause Front Squat is 3 seconds in the bottom of the squat Wod: 2 rds…
warm up: gymn+ shoulder mobility 6’amrap: 20 plank to push up 20 dead bug 20 reverse dead bug 7 hindu push up 20 sec bridge hold A: 8-10 min Find your 10 RM shoulder press B:16 OTM – 1-2 rope climp or 5/5 rope pull up open: one arm ring row – 12-15 barbell bench…
Warm up: 3 set 10-10m monster walk with band 10 hip thrust 10-10 kb leg lift A:Back Squat E2 x 5 5 reps 321 Tempo 60-70% B:Wod 1-2-3-4-5-6-7 Squat clean 60/40 Wall walk open weight: 50/30 basic: double kettlebell 20-24/12-16 3 min rest Helen: 3 rds 400 m run 21 kb swing 16-24/12-16…
1. 2 sets – 5/5 split stance good mornings @bb – 5 btn presses – 5 thrusters – 5 half burpees 2. For Time 22′ QF Event 1 @2×22.5/15 DB – 50 DB walking lunges – 30 HSPU / 30 Push presses – 40 Front rack walking lunges – 20 Def. HSPU / 20 Strict…
A: activation – 2 sets 10 air squat 10 snow angel 10 full body deadbug 10 plank to dolphin pose B: 2 sets 15/15 lying powell raise https://www.youtube.com/watch?v=7qkZ-bQA-ek/ 15/15 side plank hip thrust C: clean complex – 5 sets 2 hang power clean + 2 hang squat clean @70% 60-90″ rest D: 3 sets 6/6 back rack…
1. 2 sets: – 10 deadbug pullovers @light KB – 10 deficit calves raises https://youtu.be/lPvnv4VJ4-Q – 10/10 seated band pulls https://youtu.be/tUU-0soQOrE 2. E30″ /20″ work- 10″ rest/ for 9′ First: 20″ seated pike up https://youtu.be/Y44yE6dabcg Second: 20″ arch up https://youtu.be/dMirQ7T3adU Third: 20″ wall facing hs hold 3. 4X 2 rounds / 1 min…
