Warm up:
3 sets
15/12 cal row
20 glute bridge
10/10 single arm dumbbell upright row
:30 hollow hold
Strength:
Squat snatch
4×2 (73%)
Snatch pull to hold + floating snatch pull + snatch pull
3x(1+1+2) 83-85%
Metcon:
6 rds
9 power clean 70/48 kg 50-60/25-40 kg
3 wall walk
Accessory:
Seated single arm dumbbell press
4×10/10
Warm up: 3 x 15/12 cal skierg 10/10 side lunges 20 banded face pull 20 starfish Strength: Santch + Overhead squat: Emom 12’ 2+2 63% 1+ 2 68% 1+1 73,5 % rest Metcon: 4 rds 800 m run / 1100 m row 18 t2b 24/18 cal skierg Or 6 power snatch 60/40 kg …
Warm up: 3 sets 15/12 cal ski 20 bodyweight 10 ring kip swing 12/12 Side plank hip touch Skill / Strength: 4×60% Ring Mu Every 2:00 x 8:00 min 4sets 0:40 Ring push up 5×6 @61-71% strict press Metcon: 800 m run / 1000 m row 20 burpee pull up 20 devils press…
Warm up: 3 sets 15/12 cal cardio 15 banded front squat 8 split stance strict press 30/30 s side plank Strength: Squat clean + Hang clean + Split jerk 3x(1+1+2) 70-75 % Emom 6’ 3 back squat 70-75% Metcon: 4 rds 3 rope climb 5 clean & jerk 85/60 kg lvl2: 60/40 lvl3:…
Warm-Up 2 sets 1:30 Cardio 8/8 DB Snatch 8/8 Overhead DB Lunge 16 Air Squat Strength Overhead Squat 1×5 64 2×5 67% Squat Snatch 2×2 70% 3×1 74% 2×5 Snatch Pull +10 kg last Snatch Metcon Amrap 16 80/60 Cal Row/Ski/Bike 25 V-Up 80/60 Cal Row/Ski/Bike 25 V-Up 800 m Run
Warm up: 15/12 cal aab 10/10 cossack squat 10 sots press 16 starfish Strength: Emom 3′-5′ 1 squat snatch @75% 3 position snatch deadlift 3×1-3 pause :05 @80% Metcon: Amrap 12′ 10 plate overhead straight sit up 20/15kg 7,5 m hswlk / 15 bear wlk 250/200 m row rest 2′ …
Warm up: 3 sets 15/12 cal cardio 8/8 scorpio 10/10 one arm romanian dl 30″ hollow rock Strength: E3′ x 5 8-12 Bench press 8-12 chin up Metcon: E5′ x 4 20 cal AAB 15 Hspu 15 T2b 20 Box jump Accessory: 3 sets max band triceps extension max barbell biceps 1-2min rest
