Wu: gymn + ankle & elbow mob
A: 3 rds
12 lateral box step
30 m bear walk
12 cal skierg
B:10 min
Split jerk technic / practice
C: Metcon
For time
30 hang clean and jerk 30/20 (rx 40/30) basic: double kb/db
30 lateral burpee
30 hang snatch 30/20 ( rx 40/30)
-15 wall climb /hspu (rx strict hspu)
30 hang snatch
30 lateral burpee
30 hang clen and jerk
D: Acc:
2x 50 Unbroken superman raises
E:streching
A: 8 min active mobility B: 3 light rds „BB” warm up 3 muscle clean 4/4 front rack lunges step 5 thruster 6 burpee pull up 7 hindu push up 8 cossack squat C: Every 90 sec x 8set 3 position snatch RX: climbing, Open: max load 80% 1 high hang snatch + 1 hang snatch + 1…
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…
WU:3-5’gymnastic 2 rounds: 5 Walkout 10 Slow push up 10 Ring row 10 Lunge A. 8’ HSPU practice Rx: 50 Def. kipping HSPU for time B. 8’ Kipping Pullup, C2B or Bar MU practice Rx: EMOM 6’ – 3-5 Bar or Ring MU C.Metcon AMRAP 25’ 80 DU (160 SU) 12 Am.Swing…
A. Warm-up: Gymn. + 3 sets of: 10m Bear crawl 10m Monster walk 60s. Plank 20 Air squat B. BSQ Every 2’ x 5 sets Back squat x 5 reps @ 80% of 1RM C. METCON Every 3’ x 5 sets RX: 21 Toes to bar 15 Push-ups 9 Hang power clean @ 50/30kg Open/Basic:…
SMR + General warm-up + mobility A. 2 sets @ light KB – 8/12kg 6/6 Single-arm R. swing 6/6 Singel-arm front rack squat 6/6 Single-arm strict press 6/6 Single arm bent over row B. Lifting – Clean complex In 8 minutes find your daily max weight: 1 hang clean + 1 front squat…
Mobility: General Activation: 2 RDS – 2 Lengths Butt Kicks …
