2018.07.14-15. – Weekend

WU:Gymn + Mob 3 rounds: – 10 Cossack squat – 10 Russian swing – 10 Sit ups A. Power clean + Hang power clean + Push jerk: 5 x 1+1+1  RX: climbing for a heavy set Open: practice the complex – across rest 60-90 sec B. Push press Rx: 3 x 5 ism. @70% 1RM…

WU: gymn+ Shoulder and wirst mobility EMOM 9’ -50 du open 80 simple -10 hand climb+5 snow angel -12 cossack squat A: EMOM 10′ Rx: 1-2 legless rope climb Open: 1-2 rope climp Scaled: rope climb practice B: EMOM 24’ – 14 du kb  front rack lunges – 15/12 cal row – 45 sec supermen hold…

A:OTM 10′ – Atomic sit up with 2,5-10kg plate Rx 10, Open 6-8 – 8/8 Single leg romanian deadlift with 4-16kg kb B: 3 sets  3 reps Tempo deadlift [4141] Rx: 60-65-65+%, Open: 40-45-50% C: 8min find your heavy man maker w. Dumbell or kb Open: db or kb man maker practice D: Amrap 10 With the 60% of C 1.2.3.4.5…….

A: 10 min shoulder and hip mobility B: 10min Rx: Find your daily max:1 clean pull + 1 hang clean pull + 1 squat clean + 1 split jerk Open: Clean and jerk practice: no max load, 1 clean pull + 1 hang clean pull + 1 squat clean + split jerk C: Team of 2 60 cal…

A. Warm-up: 5’ Gym.  + 60s. Shuttle Run (15m)  30s. Rest  x 3 sets with increasing volumen!    B. EMOM 10’  5 Strict HSPU + 5 Strict C2B pull-ups Open: 7 Push-ups + 7 Double KB sumo DL high pull    C. For time:  45 Clean & Jerk @ 30/45kg  45 T2B (open: K2E) 45…

A) amrap 6′ – 6 scorpion – 6 sn grip sh press btn & ohs – 6 cossack squat B) E2′ for 12′ – 6 sets , climbing 10 hang squat snatch C) 100 ring row (legs on box) *Every break, 10 cal row TC: 12′ D) EMOM 15′ – 3 sets 1) 15/12 cal…