Warm-up:
3′ Bike
2x
10 Snatch grip RDL
10 Hang Muscle Snatch
5 Snatch Balance
30″-1′ OHS Bottom hold
Strength:
-Squat Snatch w/ Pause in Receiving Position + Sots press
3x(1+5)@ weight of choice
*Rest 1′ btw sets
-Squat snatch
4×1 @70%
*rest 1′
2×1 @ 80%
*rest 1’30”
Metcon:
for time
3x
15 Shoulder to OH @60/45kg
20 GHD sit up
15 Power clean @60/45kg
Accessory:
5x
8 DB box step over
3x
8-8 Posted single leg KB DL
5-5 Turkish get up
Warm up: 3x 10/8 cal ski 10-10 Pec stretch on rig 6-6 Single arm KB bottoms up press 6-10 Handstand scap push up Strength: 3x Max rep Strict press @ 70% Max rep Strict press @ 60% Max rep Strict press @ 50% Metcon: 5x AMRAP 2′ 18/15 cal row 6 Power clean & jerk…
Warm up: 3′ Bike 2x 20-20 Posterior hip stretch on box 10 Good morning @ empty barbell 10-10 Cossack squat 10-10 Single arm DB OH squat 10-10 Side plank rotations Strength: OHS 2×2 @ 85-90% 2×1 @ 90% Deadlift 1×1 @ 80-85% 1×1 @ 85-90% 1×1 @ 90-95% EMOM 8 1 Speed deadlift @ 75% Metcon:…
Warm up: 3x 10/8 cal 10-10 Pec stretch on rig 6-6 Single arm KB bottoms up press 6-10 Handstand scap push up Strength: 5x 2 Strict press @ 90% + 2x 15-15 Single arm DB incline bench press Metcon: 5x AMRAP 2’30” 15/12 cal bike 20/15 cal ski In remaining time MAX rep Burpee box…
Warm up: 3 min cardio Amrap 5′ 5 mu clean 10/10 front rack opener 5 front squat 5 strict press 5 push press 5 power jerk Strength: Every 4×3=12 min 3 clean and jerk @70-75% 9 touch and go clean and jerk 60/45 kg Metcon: Tc 15′ 6 rds 2 rope climb 12 kettlebell…
Warm up: 3′ Bike 2x 20-20 Posterior hip stretch on box 10 Good morning @ empty barbell 10-10 Cossack squat 10-10 Single arm DB OH squat 10-10 Side plank rotations Strength: Bamboo bar OHS (or banded KB OHS) 3×8 OHS 3×2 @ 80-83% 2×2 @ 85-88% Deadlift 3×2 @ 88% EMOM 8 2 Speed deadlift @…
Warm up: 3′ bike 2x 15-15 Front rack openers 5 Hang sq clean 5 Split jerk 5 Thruster w/ 2″ pause at top Strength: Clean pull + Power clean + High hang sq clean + Power jerk 3x(1+1+1+1)@40-60% Sq clean + Split jerk 3x(1+1)@75-85% Metcon: For time: 15-12-9 Power snatch @52/39kg Box jump / step…
