Warm up:
3′ bike
2x
5 Snatch pull
5 Dip snatch
5 Snatch balance
5 Back squat
5 Sots press
Strength:
High hang squat snatch + Squat snatch + OHS w/ 3″ descent
3x(1+1+1) @ 70%
Back squat
3×5 @ 60%
Metcon:
20-15-10-5
Power snatch @ 50/35kg
Box jump
Accessory:
3-4x
20″-40″ GHD ab hold
30″ rest
6-10 Rounded GHD back extension
30″ rest
15-15 KB side bend
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…
Warm up: 3′ cardio 2x 5 Sots press 5 Back sq 5 Snatch pull 5 Dip snatch 5 Snatch balance Strength: High hang sq snatch + Sq snatch + OHS w/ 3″ Descent 2x(1+1+2) @ 65-70% 2x(1+1+1) @ 70-75% Back sq Build to a 3RM -then- 1×5 @ 75% 1×15 @ 50% Metcon: 3x…
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 min cardio 2×3 muscle snatch+3ohs+3clean pull+3front squat+3 power jerk Strength: Emom 16′ 1: 5 power snatch 60% 2: 15/12 cal cardio 3: 5 power clean 60% 4: rest Metcon: Amrap 12′ 10 dumbbell snatch 22,5-15kg 15 d ball bear hug carry 20/18 cal cardio Accessory: Deficit push up 2x…
Warm up: 3′ bike 2x 10-10 Pec stretch 8-8 S.A. ring row 10 Sots press w/ PVC/empty BB 5 Inchworm Strength: 4x 4 Bench press @80-85% Metcon: For time: 4x 25/20 cal assault Bike 20 GHD sit up 12 Box jump over Accessory: 3x Max Unbroken weighted strict pull up 20″ rest Max Unbroken strict…
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 2x(1+2+1+2+1) @ 80% 2x(1+1+1+1+1) @ 85% *OPTIONAL*…
