Warm up:
3x
1′ Row
4-8 Strict chin up
8-8 Single arm ring row
10″-20″ Hanging L sit hold
7.5m Walking lunge + twist
Skill:
4x
1-2 Legless rope climb
Strength:
Power clean
-Build to a heavy set of 3 reps
For time:
30 Squat clean & Jerk @ 70/50kg
Metcon:
For time:
30m Handstand walk
2-4-6-8-10 BMU
4-8-12-16-20 Box jump over w/ step down
30m Handstand walk
Accessory:
3-5x
15-15 DB wrist curl
15-15 DB wrist extension
Warm up: 3 rds 100 simple under 10 snow angel 10 scapula pull up 10 air squat Strength: 5×8 shoulder press +10% Metcon: 3 rds 30 russian kb swing 30 goblet squat 30 abmat sit up 100 du/200 su Accessory: 3 sets 20 alt hummer biceps curls 20 triceps kicks
Warm up: 3′ SKi + 12-10-8 Rotating posterior DB press @ 5/2.5kg Rotating Anterior press @ 5/2.5kg *complete 30″ slow front plank shoulder tap Strength: Strict press 5×5 @ 77.5-85% Metcon: EMOM 40 1: 14/11 cal ski 2: 60/120 D/S under 3: 15/12 cal row 4: 15 wall ball 5: 6-8 DB box step over Accessory: 3x…
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 5×1 @ 85-90% 2x 2 Squat clean + 1…
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*…
Warm up: 3′ cardio 2x 5 walk out + shoulder tap 10 Air sq 15 Crunch 20 Banded good morning Strength: 5x 30″ on – 30″ off – V-up – dDB Biceps curl – DB Triceps extension – GHD back extension – dDB Bent over row – dDB Bench press – REST
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+1) @ 70% Every 45″ – 6′ (8sets) 1 Rieser clean pull @ 85% Front Squat 6×2 @ 70% Metcon: AMRAP 15…
