A)gymn + 3 rnft:
– 3 walk outs
– 6 shoulder taps + 6 hip taps + 6 ankle taps
– 9 x 1 bb good mornings + 1 btn push jerk
B) E2′ for 12′ – 6 sets , climbing
6 tng push jerk
C) EMOM 8′
1 front squat , climbing
D) AMRAP 20′
200m run ,then
Odd round : max C2B (open : pullup)
Even round : max HSPU
WU: 4 rounds: – 8 Back roll to Shaolin – 12 Banded Good morning – 6-8 Snatch grip press from behind neck in bottom position (empty barbell) A. Weightlifting In a 18 min cap: Rx: Squat Snatch – In 8 min find your 1RM Open: Power Snatch – In 8 min find your 1RM Rest 2 min Rx: Squat…
Wu: gymn+ shoulder and elbow mobility A: 3 light rds – 20 plank to push up – 20 dead bug – 20 bird dog – 5 mu cl + 5 hang power cl+ 5 power jerk B: 10 min every min: 2 clean deadlift+ 2 hang power clean+ 2 power jerk ( start 40% 1…
A) gymn + 3 rnft – 5 muscle snatch + ohs – 10 scorpions – 10 dead bugs B) EMOM 30′ – 5 sets 1) 1 power snatch 2) 12 facing burpees 3) 2 squat snatch 4) 12/10 cal ski 5) 3 OHs 6) 12/10 hspu /@80% of 1RM snatch/ C) E90″ for 7’30” –…
Warm up: 3 rft: * 60 SU * 15 banded good morning * 5 KB clean+ press (not single arm) 1)”Rower Hell” Tc’ 10 min 100/80 cal row Start and every min 5/3 leteral burpee 2)Bear complex practice + in 10-12’ up to heavy 3)Back squat 5×3, same weight 2-3’ rest 4)Tabata superman hold
Warm up: 3 rft: – 20″ L.sit hold – 15 banded good morning – 10 m bear crawl – 1′ easy run A) Deadlift 3×3, not tng, same weight 2-3′ rest B)6’ AMRAP: 15 wallball 15 lateral burpee 15 thruster @ 20/15 kg barbell 3’ rest 6’ AMRAP: 15 box jump overs 15 power clean…
A. Warm-up: 1p Hollow rock 10 Cluster with plate @ 15/10kg 10 Box jump @ 50/60cm No Tng! 30-40s. Dead hang on bar x 2-3 rounds B. Power clean + Push jerk + Tng squat clean + Split jerk x 7 sets @ increasing weight C. Clean pull x 5 reps @ 100% of B…
