Warm up:
3′ Bike
2-3x
20 Plate hop
5 Straight leg box jump
30″ Mountain climber
EMOM 5
1 Clean pull to hold + 1 High hang power clean + 1 Floating power clean + 1 Split jerk
Strength:
Power clean + Power jerk + Power clean + Split jerk w/ 2″ pause in receiving position
3x(1+1+1+1) @ 65%
Power clean + Power jerk
EMOM 4
1+1@ 70%
Metcon:
EMOM 40
1: 14/11 cal row
2: 2×7.5m Goblet lunge @24/15kg
3: 14/11 cal bike
4: 10 Lateral burpee over erg
Warm up: 3′ Bike 2x 20-20 Posterior hip stretch on box 10 GHD back extension 10-10 Side lunge 10 Jumping air squat 20″-20″ pallof hold 1-2x 10 Clean deadlift 10 Hang muscle clean 10 Behind the neck strict press in jerk stance 10 Front squat Strength: 3x 1 Power clean + 2 Low hanf squat…
Warm up: 2x 12/10 cal cardio 5 Walk out + push up 10 GHD back extension 10 Air squat 5-5 single arm ring row 30″ Hollow hold Cardio/Metcon: 4-5x 60/120 D./S. under 30 cal row 15 Pull up 15 Burpee over rower 15 V-up *rest 1’30”
Warm up: 3′ row 2x 15 Banded external rotation 15 Band pull apart 20 walking lunge + twist 2x 10-10 Front rack opener 5 Front squat 4 Floating squat clean 3 Tall jerk Strength: Squat clean + Split jerk + Squat clean + Front squat + Split jerk Work up to a heavy 1+1+1+1+1 complex…
Warm up: 3′ Cardio 2x 10 Glute bridge 3 Inchworm 10 Scap pull up 10 Air sq 30″ hollow hold Metcon: AMRAP 12′ 16 Pull up 8 Burpee over DB 4 Single arm Thruster @22.5/15kg *Rest 5′ For time: 5x 30 GHD sit up 2x10m HS walk 5 BMU / burpee pull up
Warm up: 3 sets 1:00 cardio 10/10 lateral lunge 15 med ball squat :30 Front plank on hands Strength: Back Squat: 6×3 @80% Skill: 2 sets: 4-8 ring/bar mu (8-15 chest to bar) 12 burpee box jump over rest 1′ 12 burpee box jump 4-8 ring/bar mu (8-15 chest to bar) Metcon:…
Warm up: 3′ Row 3x 12 Hip 90-90 Transitions 20″-20″ Copenhagen plank 10-10 Adductor stretch on box 10 Muscle snatch Strength: Snatch deadlift + Snatch pull + Power snatch + Snatch balance 2-3x(1+1+1+1) @ 40-60% Squat snatch 4×2 @ 78% Riser snatch pull 3×4 @ 90% Metcon: 5x AMRAP 3 16/32 D/S under 8 DB alt…
