1. 3 sets
• 6 seated box jumps @40cm
• 12 jumping lunges
• 4 barbell muscle cleans
2. Power Clean / 5 sets / 1’30”
• 3 power cleans @65-70%
3. For time
• 15 cals row/ski
• 30 walking lunges @1xDB
• 15 cals row/ski
• 90 abmat situps
• 15 cals row/ski
• 30 walking lunges @1xDB
4. 3 sets Acc. Work
• 12 alternating T2B
• 24 weighted crunches
Wu: gymn+ wrist mobility A: 3 rds 12 cat camel 12 alt scorpio 12 alt ohs reverse lunges (close grip) 12 band pull B: Snatch (climbing) 10 tc’ snatch pull+ power snatch+ hang snatch pull+ hang snatch+ ohs C: Metcon For time 2 rope climb (rx legless) 30 hang snatch 40/25 ( open 30/15, basic double…
Wu: gymn+ Thoracic mob A: Amrap 6′ 50 Jumping jack 25 hand climb 50 jumping jack 25 shoulder taps push up position B1: Snatch technik 10 min B2: Barbell Z press 8 reps / 4-5 rds C: Metcon For time 3rds 600m row 10 thruster 30/20 (rx 40/30) 2 min rest 3rds 300 m row…
Mobility: Ankles+Hips Activation: 3 RDS …
Wu: gymn+ pvc mobility A: Amrap 5′ 50 simple under 10 alt du kb push press 8/12 kg 25 jumping jack 10 goblet squat B: Every 3 min x5 – 6 back sq – 4-6 chin strict chest to bar pull up C: Metcon for time 21 sumo dl high pull 40/30 open…
Mobility: Shoulders + Spine Activation: 2 RDS + BB WU – 1 Length Bunny Hops …
WU:3-5’gymnastic 2 rounds: 5 Walkout 10 Slow push up 10 Ring row 10 Lunge A. 8’ handstand walk practice Open: handstand hold and freehanstand practice B. 8’ Kipping Pullup, C2B or Bar MU practice Rx: EMOM 6’ – 3-5 Bar or Ring MU C.Metcon 3-4 rds. Tc:20 min 80 DU (160 SU) 12…
