Warm up:
3′ Bike
2x
5 Snatch pull
5 Dip Snatch
5 Snatch balance
5 Sots press
10 Back squat
Strength:
High hang snatch + Squat snatch + OHS w/ 3″ Descent
2x(1+1+2)@ 70-75%
2x(1+1+1)@ 75-80%
Back squat
1×1@ 85%
1×10 (20RM)@ 90-100%
1×1@ 85%
1×10 (20RM)@ 80-90%
1×1@ 85%
1×20 (20RM)@ 70-80%
Metcon:
AMRAP 10′
15/12 cal
10 Ring row
10 Push up
200m Run
Accessory:
3x
5-10 Rower pike up
40″-1′ Plank on rings
EMOM 8
30″ D-ball/sandbag bear hug hold
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 sets: 15/12 cal cardio 8/8 scorpio 6/6 cat camel 3/3 single arm rope row Strength: Shoulder press climbing heavy 2×10 2×8 2×6 2×4 Metcon: 5 rds 15 cal row 2 rope climb 6 double kb squat clean 24/16 kg Accessory: 3 sets max barbell biceps max barbell triceps 1…
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 Strength: Back squat 1×2 @ 87% 3×3 @ 80% Front squat 3×5 @ 70% Metcon: 10-9-8-7-6-5 Sandbag over shoulder 60/120 D/S under Accessory: 3x 12 Barbell hip thrust 3x 20…
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′ 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) 3×10 OHS 2×2 @ 83-85% 2×2 @ 88-90% Deadlift 4×1 @ 90% Every 30″ – 4′ (8 sets)…
Warm up: 3x 1′ Row 10-10 Posterior hip stretch on box 20 Alt lunge w/ lateral flexion 10 Down dog + toe tap Strength: Clean pull + Low hang squat clean + Push press + Split jerk 2-3x(1+1+1+1) @ 40-60% Squat clean + Split jerk+ Squat clean + Split jerk 2x(1+1+1+1) @ 78% Squat clean + Split…
