1. General Warm- up + 2 sets
* 3/3 Worlds Greatest Stretch
* 3 Clean Pulls
* 3 Tall Power Cleans
* 3 Kneeling Jumps
2. Work up to heavy 3 position Power Clean (floor, low hang, high hang)
3. 5 rounds For Time
* 15 Unbroken Strict Pull- ups /banded/
* 12 Deadlifts @70/47
4. 4 rounds For Time / 90″ rest btw rds.
* 8/8 Bulgarian Squats @heavy!!! DB
* 20/16 Cals Row
1. 2 sets – 5/5 world greatest stretches – 5 scap pulls – 5 snatch press under 2. Snatch Complex E1′ for 9′ 1.-2.-3. min : 1 Snatch high pull + 1 Squat snatch @75% – No TnG!! 4.-5.-6.: @80% 7.-8.: @85+% 3. E7′ for 21′ 2 rds.: – 60 DU’s / 150 Single –…
A. Warm-up: 3 rds 8 russian babymakers 8 snatch press behind neck 8 hollow rock B. EMOM 10’ RX: Odd: 40-50 Double-unders Even:3 – 5 TNG Squat snatch @ climbing weight OPEN: Odd: 35s. Amrap Single-unders Even: 3 – 5 TNG snatch @ you choose weight C. Front squat & Run 4 rds 500 m run…
WU: 5′ gymnastic, then…. 3 slow rounds: – 10 Medball squat clean – 10 Thruster with MB – 10 Sit up with MB – 10 Ring row A. E90″ – 5 sets 5 TnG Power Snatch @60% (Open: 3-5 reps – medium weight) B. E90″ – 3 sets 2 Front squat @85-90% (Open: 3-4 – heavy) C. EMOM…
WU: 3 rounds of: – 90s. Shuttle Run – 5/5 1-arm KB hang squat clean @ medium w. – 7 Inchworm A. EMOM 8 RX: 5 Strict pull-up + 5 Strict hspu OPEN: 10 Ring row + 10 Push-ups B. In 10 minutes: RX: Squat clean 3RM OPEN: Squat clean , climbing focus on technic C. Metcon For time: 400m Run…
WU: 3-5’ gymn 3 rounds: 15 Banded Good morning 6 get up jhonnie 10 smow angels Metcon 4 rounds for time: 3 Shoulder to overhead 70/45kg (Open: 50/35) /basic: double kettlebell or dumbell choose weight/ 1 round „Cindy” (5 Pullups, 10 HRPU, 15 Air squat) 6 Power clean 70/45kg (Open: 50/35) basic: double kettlebell or dumbell…
A: activation – 2 sets 5/5 SL RDL hold (hold 5″ in the bottom position) 10 inchworm 15 m tiger crawl 1′ cardio B: practice – 8 mins make your 6-weeks-goal perfect C: 6-9-12-9-6 – for time snatch grip RDL @70% hspu ring dips / banded ring dips D: 12′ AMRAP 6 alt db snatch @22,5/15 kg…
