2026.08.11 – Kedd

Warm up: 3′ Cardio 2x 10 PVC pass through 10-10 Hip openers 5 Straight leg box jump 1-2x 10 Snatch deadlift 10 Hang muscle snatch 10 Behind the neck snatch grip strict press 10 OHS 5 Slow snatch 5 Power snatch 5 Squat snatch Strength: Squat snatch -Build to a heavy double for today Riser…

Warm up: 3x 10/8 cal ski 10-10 Pec stretch on rig 6-6 Single arm KB bottoms up press 6-10 Handstend scap push up Strength: 5x 6 Strict press @75-85% 2x 12-12 Single arm incline DB bench press Metcon: 6x AMRAP 1’30” 250/200m ski In remaining time, MAX Alt. DB snatch @22.5/15kg *rest 1’30” btw sets…

Warm up: 1’30” Row 1’30” Ski 2x 10-10 Lat. stretch on rig 10 Banded face pull 10-10 Single arm ring row 20″-40″ Bar dead hang Skill: Accumulate 2′ for quality -Ring support hold -Ring dip bottom hold -Plank on ring EMOM 8 6-12 Deficit push up @20X1 = explosive up, 1″ at the top, 2″…

Warm up: 3′ Cardio 2x 2 wall walk + 10″ hold 5 Muscle clean 5 Clean pull 5 Power clean 5 Strict press Strength: Power clean + Front sq + Sq clean + Split jerk 5x (1+2+1+1) Sq clean + Split jerk 3x (1+1) Metcon: AMRAP 10 10m Left DB OH lunge @22.5/15kg 15 T2B…

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′ 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 2×3 @ 65% Front squat 2×3 @ 60% Tempo 33×1 (3″ down, 3″ at the bottom, aggresive stand, 1″ at the top Metcon: 3x 60/120 D/S under…