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) @ 80-85%
2x(1+1+1) @ 83-88%
Back squat
1×5 @ 75%
1×10 @ (20 RM) 100-110%
1×5 @ 75%
1×10 @ (20 RM) 90-100%
1×5 @ 75%
1×20 @ (20 RM) 80-90%
Metcon:
Amrap 10′
200m Run
10 Power snatch @50/35kg
Accessory:
4x
8-12 Weighted hanging knee raise
4x
15-15 Side plank hip touch
Warm up: 3′ Cardio 2x 10 Glute bridge 3 Inchworm 10 Scap pull up 6-6 pistol to squat 30″ hollow hold Metcon: 8-10x 15 T2B 5-5 Alt pistol squat 12 Pull up 5-5 Alt pistol squat 9 dDB bench press @ 2×22.5/15kg 5-5 Alt pistol squat 6 Burpee over DB *rest 1′
Warm up: 3x 1’30” Bike 20 Fast plate hop 10 GHD back extension 20 Alt lunge + twist Strength: Back sq 6×6 @ 80% Skill: EMOM 12 1. 2-6 RMU/ BMU/ Burpee pull up 2. 60 Double under 3. Rest 4. 60 Double under 5. 2-6 RMU/ BMU/ Burpee pull up 6. Rest Bonus: 15-12-9-6-3 Strict HSPU Tc.:…
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 3x(1+1+2) @ 80-85% Clean pull 5×1 @ 105% Front Squat 3×3 @ 75-85% Metcon: For time: 9-6-3-6-9 Ring muscle up / BMU…
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…
Warm up: 3′ Row 3x 12 Hip 90-90 Transitions 20″-20″ Copenhagen plank 10-10 Adductor stretch on box 10 Muscle snatch Strength: Squat snatch 4x(1.1) @ 75% Riser snatch pull 3×5 @ 85% Metcon: 3x AMRAP 6 2 Wall walk 4 Power clean @ 50/35kg 6 T2B *rest 1′ btw sets Accessory: Banded deadbug 3x 40″…
Warm up: 3′ Row 3x 12 Hip 90-90 Transitions 20″-20″ Copenhagen plank 10-10 Adductor stretch on box 10 Muscle snatch Strength: High hang squat snatch + Low hang squat snatch + Squat snatch + OHS 2x(1+1+1+1) @ 70-75% Halting snatch deadlift 5x(1.1) @ 95% Metcon: AMRAP 10 5-10-15-…. Cal ski Box jump / step down…
