2023.10.18. Szerda

1. 2 sets: – 30 Jumping jacks – 7/7 RDL+ knee raise – 10 Lateral jumps @barbell – 5 Muscle snatches @bb 2. Squat Snatch /NO TNG!!/ E1’30” for 9′ 2×2 @70%  2×2 @80% 2×1 @85% 3. AMRAP 8′ – 15m Front rack carry @2×22.5/15 – 15 T2B / 25 Tuck-ups – 5 DL @100/80…

WU: 3-5’ gymnastic 3 slow round: – 10 Slow pushup – 20m bear walk – 10 Russian swing – heavy A. With a continuously running clock complete the following: – In 7’ find your 3RM Push press ( Open: practice – 3-5 reps) – In 5’ find your 2RM Power jerk (Open: practice – 2-4…

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%…

Wu: gymn+ shoulder and hip mobility 7’amrap 15 Hanging med ball hamstring curls 9/6 kg 20 russian twist w. med ball 15 med ball glute bridge 20=10/10 med ball halo A:8 min Clean and Jerk Technik  Open: pvc, technik bar Rx: only bar   B:8minFind your 5 rm Touch and go clean and Jerk C:For time 4rds 300m…

Wu: gymn+ shoulder and elbow mobility A: 3 light rds  20 plank to push up  20 dead bug  20 bird dog  10 russian babymaker   B: Back Lunges Alt. Deficit back lunges 5×10 C: Metcon 5x4min 160 m inga run 8 push up 12 dumbells thruster 8 push up 160m inga run   D: Acc 3-4…

1. 2 sets – 6 scap pulls – 5 snatch press unders – 6 scorpions – 10 prone snow angels 2. Snatch Complex / 4 sets – E1’30” @75% – 1 snatch lift off + 1 squat snatch + 1 OHS 3. Front Squat Complex / 4 sets – E1’30” @mod. weight – 1 reps +…