1. Warmup+ 3 sets
• 30m farmers carry @db KB
• 10 ring rows
• 20 banded pull aparts
2. Strength/ Hang Power Clean/ 5 sets
• 3 reps @70%
3. Accessory Work/ 4 sets
• 4 clean pulls @medium weight ~55%
• 6 box jumps
4. 5 rounds for time
• 500m row
• 10 hang power cleans @50/35kg
• 10 HSPU’s
• 10 T2B’s
Wu: Gymn + shoulder mob A:Amrap 6′ 6 down up 6 cossack sq 12 hrpu 12 jump lunges B: Military press with KB 5×5/5 climbing heavy C:Metcon For Time 30 Back Squat 40/25 (rx 60/40) 30 push up 20 front squat 20 ring push up (rx ring dip) 10 wall climb 20 thruster…
Wu: Gymn + thoracic mobility A: 2 light rds -10//10 one arm kb sumo dl high pull -20 med ball sq clean -20 push press du easy kb B:For Time 15-12-9 – Hang squat clean 35/25 (rx 45/30) – Push press 35/25 (rx 45/30) – T2b 2′ min rest 9-6-3 – Hang squat clean…
Mobility: General Activation: 3 RDS …
1. 3 sets • 30” plank hold • 15 banded pull aparts • 15 hip thrusts on bench 2. Strength/Back Squat 5 sets/1’30” • 10 reps @climbing weight 3. Every 3’ for 18’ • 15/12 cals row • 10 bar facing burpees • 8 power cleans @35/60kg 4. Acc. Work / 4 sets •…
Mobility: Ankles+Hips Activation: 3 RDS …
A. Warm-up: Gymn + 3 sets of: 10 PVC pass through 10 Reverse Snow angel 10 V-ups 30m Double KB front rack carry @ moderate weight B. Power snatch – heavy single or 1RM in 8-10 min. Open: KB snatch or Power snatch practice C. Snatch high pull x 2 reps @ 100% of B…
