A. WU+ Gymn.
3 sets of:
1′ Shuttle run (15m)
10 Trx face pulls
10 Lateral box step overs (70/80)
1/1 TGU
3 mu sn+3psn+3squat sn only bb
B1: Snatch
Emom 10’
Rx: 3 sq snatch climbing
Op: 3 power sn/ basic kettlebell x2
B2.Metcon
I go, You go 8/8 rounds
15 SDHP’s Open:@16/20 or RX:@20/24,28
12 Box jump
9 Burpees
TC: 25′
C. Ass. Work
3 sets: 20″ L-sit
30 Straight body ceiling-reaching crunches
D. Stretching
Mobility: Shoulders+Hips+Ankles Activation: 2 RDS – 10 Banded Pull-Aparts – 10 Hollow Rocks – 10 Pike Push-ups – 5/5 Cossack Squats …
A. Warm-up: Gymn + EMOM 8’ 2 Box jump + 2/2 Single-arm KB clean + Press + 6 V-ups *Box @ 74/60cm *KB @ 20/12kg B. Half kneeling KB Strict press x 6/6 reps @ heavy! x 3 sets Rest 60-75s. btw. sets C. Hang power clean warm-up + technic Then.. For time: RX: 50…
A. Warm-up: 10m Inchworm 10/10 Suitcase deadlift @ easy KB 10/10 Windmill @ easy KB 30/30s. Side plank x 3 sets B: Push Jerk 5×5 Rx: climbing weight Open: focus on technik Basic: barbell or kettlebell press C: Metcon 10-9-8-7-6-5-4-3-2-1 Power clean 60/40, open 40-50/25-35, basic: du db/kb wall walk D: Accessory…
Mobility: Shoulders+Hips Activation: 2 RDS -10 BB Snatch Grip Presses …
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…
Mobility: Full Body (Ankles,Hips,Shoulders,Thoracic Spine) Activation: 2 RDS – 20 Dead Bugs …
