Warm up:
3′ Bike
2x
5 Snatch DL
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
2x(1+1+2) @ 77-82%
2x(1+1+1) @ 80-85%
Back squat
1×3 @ 80%
1×10 @ (20 RM) 95-105%
1×3 @ 80%
1×10 @ (20 RM) 85-95%
1×3 @ 80%
1×20 @ (20 RM) 75-85%
Metcon:
AMRAP 10′
10 cal bike
20 Alt DB snatch @22.5/15kg
10 Burpee over DB
Accessory:
10x
15m MIxed rack KB farmer’s carry
4x
30″-30″ Copenhagen plank
Warm up: 3x 1′ Bike 10-10 Half kneeling single arm strict press 5 Inchworm 20 Banded face pull 10″-20″ Ring support hold Skill: Part 1: 21 Strict HSPU 21 Strict Ring dip 21 Push up 15 Strict HSPU 15 Strict ring dip 15 Push up 9 Strict HSPU 9 Strict ring dip 9 Push up…
Warm up: 3x 1′ Row 10-10 Posterior hip stretch on box 20 Alt lunge w/ lateral flexion 10 Down dog + toe tap Strength: Squat clean + High hang squat clean + Split jerk 2x(1+1+2) @ 70-75% Clean pull 3×2 @ 102% Back Squat 1×1 @ 85% 1×8 @ (20 RM) 100-110% 1×1 @ 87.5%…
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′ 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…
Warm up: 3′ Cardio 2x (empty BB) 10 Snatch DL 10 Hang muscle snatch 5 Snatch Balance 30″-1′ Overhead squat bottom hold Strength: Halting snatch DL + Low hang sq snatch + Sq snatch w/ 3″ pause in receiving position + Snatch balance + OHS 3x(1+1+1+1+1) @ 40-60% Halting snatch DL + Low hang sq…
Warm up: 3 min cardio + 2 sets: 10/10 posterior hip strech 10/10 forward lunge w / Floor Touch 10/10 Front Rack openers 10/10 Side plank hip touch Strength: Emom 12: 1-4 min: Low hang power clean + front squat + squat clean + split jerk @60% 5-8 min: High Hang power clean +…
