Warm up:
2 rds
1 min cardio
50 m bear walk
1 min cardio
50 m tiger walk
Snatch:
E90″x 6 rds (climbing)
Snatch pull + 2 Hang snatch
Metcon:
Every 3 min x 5-6 rds
20 Am swing 24/16
15 box jump
10 Hspu / clap push up / pike push up
Acc:
3-4 set
10/10 kb windmill
45-60 s plank
STRECHING & SMR
Warm up: 3 sets 15/12 cal cardio 20 glute bridge 5 inchworm 10/10 pallof press Strength: 4 sets 10 Romanian deadlift 40-70 kg 15 Glute bridge with barbell 20 Banded good morning Metcon: 3 rds 500 m run / 600 m row 20 double kettlebell clean and jerk 20/12 500 m row 30 m…
Warm up: 3 rds 15/12 cal row 20 bodyweight lunge 10/10 one arm dumbbel upright row :30 hanging knee tuck hold Strength: Squat clean + hang clean + split jerk Build to heavy complex (1+1+2) 3x (1+1+2) 75% Emom 8’ 3 Back squat 75-80% Metcon: Rope climb 5-4-3-2-1 Thruster 20-16-12-8-4 Chest to bar/…
Warm up: 3 sets 15/12 cal ski 5/5 lunge to step up 20 banded face up :40 front plank Strength: Build to 3 Rm front squat Back squat: 5 reps @68% 5 reps @72% 5 reps @76% 5 reps @80% Metcon: Amrap 5’ 30/22 cal row 22,5 m hswlk / 50 m tiger…
Warm up: 3 sets 15/12 cal row 8 overhead squat empty barbell 8 hang muscle snatch empty bb :30/:30 side plank Strength: 3×2 @70% Emom 5′ 1 rep @75% 3 position snatch deadlift 3×3 :02 pause +10 kg Metcon: 21-15-9 Hspu / pike push up ghd sit up / weighted sit up…
Warm-Up 3 sets 1:00 Cardio 15 Glute Bridge 10/10 Band Monster Walk 15 Band Pull Apart Strength Back Squat 10 57% 8 67% 6 71% 4 76% Front Squat 1×5 60% 2×5 70% Cardio Row Intervals 6 sets 500 m (5K Tempo) Rest 1:00 Accessory Emom 6 0:10-0:30 L-Sit Hold
Warm-Up 3sets 15 Cal Cardio 10/10 DB Alt. Snatch 20 Alt. Lunge 15 Band Pull Apart Strength 3×1 Snatch 90-95% 2×3 Snatch Deadlift (110% 1RM Snatch) Back Squat 3×2 85-90% Metcon 5 Rounds For Time 300/250m Row 6-9-12-15-18 HSPU SMR
