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
3x(1+1+1+1) @ 80-85%
Halting snatch deadlift
5x(1.1.1) @ 90%
Metcon:
3x
AMRAP 8
30/60 D/S under
15 Wall ball
12/9 Cal row
5 dDB hang squat clean @ 2×22.5/15kg
Accessory:
2′
Sorenson hold
Side plank (per side)
Warm up: 3x 1’30” Bike 10-10 Lateral lunge 15 Med ball sq 30″ Front plank on hands Strength: Back sq 3×3 @80-90% Skill: EMOM 12 1.: 2-6 RMU/BMU/Burpee pull up 2.: 1-2 Rope climb 3.: rest 4.: 1-2 Rope climb 5.: 2-6 RMU/BMU/Burpee pull up 6.: rest Bonus: EMOM 10 2-4 Wall walk
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 3x(1+1+1+1) @ 75% Front Squat 1×3 @ 80%…
Warm up: 3′ bike 2-3x 20 Plate hop 5 Streight leg box jump 30″ Mountain climber + EMOM 5 Building from empty BB 1 Snatch pull to hold + 1 High hang power snatch + 1 Low hang power snatch + 1Floating power snatch Strength: Muscle snatch + Power snatch 3x(1+2) @ 30-40% Power…
Warm up: 3 min cardio 2 sets 45/45′ couch strech 8/8 single leg glute bridge 3 inchworm Skill: Every 3 x4 = 12min 12 lateral burpee over dumbbell 12 alt dumbbell snatch 12 pistol Metcon: Emom 32′ 1: 12/10 aab 2: 3-6 burpee bar mu / burpee pull up 3: 15/12 cal bikeerg 4:…
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 5 Inchworm 10 Air sq 10-10 Single leg RDL 30″ plank Metcon: EMOM 40 1: 15/12 cal row 2: 15 USA swing @ 32/16kg 3: 5 Wall walk 4: Rest 5: 50/100 D/S under 6: 16 alt C&J @ 22.5/15kg 7: Max Abmat sit up 8: rest
