Mobility: Ankles+Hips+Spine
Activation: 2 RDS
– 6/6 Shoulder Taps Plank Pos
– 6 Air Squats+Tuck Jumps
– 10 Snow Angels
– 5/5 Bird-Dogs
A. Build to a heavy clean complex in 12′
Hang Power Clean + Hang Squat Clean + Push Jerk
B. Death By Thrusters @40/30
1rep in 1st min…2reps in 2nd min…3reps in 3rd min….
C. Acc
3-4 RFQ
– 15m Heavy DB/KB (1) Lunges
– 6L/6R Heavy DB/KB (1) Suitcase Deadlifts
– 12 strict toes to bar
D: Streching
Wu: gymn+ shaolin A: 3 light rds 15 cat caw 8 get up jhonnie 15 kb tatters B: E2mom x5 – 8 Front squat – 12 ttb C: Metcon 20 rds 5 db thrusters choose weight rx 2×22,5 3 db burpee over 1 devils press D: Accessory 3-4 rds 15 shoulder band 15 biceps…
Mobility: Shoulders+Hips Activation: 2 RDS -10 BB Snatch Grip Presses …
A. Gymn.+ Activation 2 rds: 15-15 m side monster walk 1′ plank 10/10 1-leg hip thrusts B. Weightlifting 6×1 1 P.Snatch + 1 Hang P.Snatch + 1 Low Hang P.Snatch /increasing weight/ 3×3 Snatch deadlift @75% of 1RM snatch C: Tempo Back Squat 3×5 /increasing weight, 3-1-×-×/ D. Metcon 4 RDS For time:…
Mobility: General Activation: 2 RDS …
1. 3 sets • 6/6 single arm DB bench presses • 8 scap pullups • 4 inchworms 2. 5 sets • 5 narrow grip bench presses @75-80% 3. EMOM 18’ 1. max kipping pullups 2. 8 thrusters @40/30 3. Rest 4. 5 sets • 12 alt gorilla rows • 30/30” side plank
A. Warm-up: Gymn + 3 sets of: 100 Single-unders 10 TRX row 10 Tuck jump 10 Joga push-ups B: Metcon: 1848 m run/ row/ ski/ bike then 5 rds 3 squat clean 40-60/25-40 basic: du kb 15 push up 5 rds 3 wall walk 15 squat jump 5 rds 3 burpee pull…
