WU: 3-5 gymnastic
3 slow rounds:
5-8 Strict pull up
12 Jumping lunge
10 Light (empty) BB Snatch balance
A.
EMOM 5’
5 Power snatch @60% 1RM
Immediately….
EMOM 4’
4 Power snatch @70% 1RM
Immediately….
EMOM 3’
3 Power snatch @80% 1RM
B.
4 rounds for time:
15 Target burpee
15 OHS 50/35kg
TC: 10’
C.
3 sets:
30m Heavy KB Fr.rack carry
0:30 Hollow hold
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)…
WU: 3-5’ gymnastic 3 slow round: – 10 Slow pushup – 20m bear walk – 10 Russian swing – heavy A. 3 rounds: Rx: 15 reps Dimmel deadlift @~50% 1RM DL Open: 12-15 reps Dimmel deadlift – light weight Rest 90” btw sets (The Dimmel Deadlift is essentially the top 2/3 of a regular…
A:Rx/ open 2rds 15 cica hát , homorú hát 15 power clean and press empty bb 15 m monster walk and 15 back 15 goblet squat 4-6-8 kg kg kb 15 cluster empty bb B: 8min Rx Find your 1 reps cluster open: 1power clean+1fs+1power jerk: Focus technic C: 4×4 3 sec Pause Back Squat…
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…
Wu: Gymn+ Amrap 7′ 20 dead bug 20 invers dead bug 10 squat rock 30 jumping jack A: 10 min Hspu, Hand stand walk practice B: Emom 30′ – 50 du/ 100 simple – 12 alt box step w. du heavy kb – 15/12 cal row – 10-15 hrpu + 15-20 air sq – 30…
warm up: gym+shoulder mobility A:3rds 10 alt scorpion 20 bird dog 20 dead bug 10 snow angel B:Find your 3RM Push Jerk – 10min C:Every 3min x6 10 pull up 20 jump air squat 10 burpee ttb 20 jump lunges D:3rds 10/10 kb romanian deadlift 20 alt kb dead row 60 sec superman hold
