A. Warm-up:
60s. Shuttle Run
15 Reverse snow angel
10/10 Upright row @ KB or DB
30/30s. Side plank
x 3 sets
B. Warm-up for Snatch 3-5 min.
Then..
For time:
10-8-6-4-2-4-6-8-10 Tng Power snatches @ 50-55% of Snatch 1RM
TC: 10’
C. For time: TC: 8’
RX:
21 Pull-ups
15 C2B
9 Bar MU
*5 Burpee Ground to Box over btw. @ 120/100cm
Open:
21-15-9 Pull-ups
*5 Burpee Box jump-overs btw. @ 74/60cm
D. “Accessory”
25 Hollow rock
25 Arch rock
x 2 sets
A) gymn + amrap 6′ 2, 4, 6… Down up V up Air squat B) 5km row C) 8×4 split jerk, across Half of the group starts with the rowing, the other half satrts with the jerks, then change.
A. Warm-up: Gymn. + 2 sets of: 200m Run 60s. HS hold 60s. Wall Sit 60s. Plank B. “Running clock” 0:00-10:00 1600/1200m Run (4/3x400m) 10:00-20:00 5 Rounds of “Mary” 5 HSPU 10 Pistol squats 15 Pull-ups 20:00-30:00 1600/1200m Run (4/3x400m) C. Accessory: 25 Abmat Sit-ups 25 Hip Thrust on floor x…
1)6′ amrap – 8 ring row – 8 barbell clean+press – 20″/20″ side plank – 1′ easy cardio 2)From 0:00 to 06:00 Build to a Heavy Power Clean & Jerk 2′ rest From 08:00 – 3 Rounds – 12 Power Cleans 61/43 kg – 8 Chest to Bar Pull-ups/ 12 pull ups – 12 Push Jerks …
A) gymn + AMRAP 5′ 5 strict press @empty bar 7 air squats 9 sit ups 11 good mornings @empty bar B) max reps of def. Strict HSPU (From 2*10/5 kg plate), then 2 sets from the ground : add 1rep to the last weeks 70% C) 4*5 power snatches , climbing from 55% of…
SMR + A. Amrap 5′ 5 inchworms 10 cossack squats 15″ hollow rocks 20 Jumping Jacks B. 1RM Back Squat ~ in 15′ C. RX: 19.4 TC’12’ @43/30 3 rounds of: 10 Snatches 12 Bar Facing Burpees Rest 3′, then 3 rounds of: 10 Bar MU’s 12 Bar Facing Burpees OPEN: AMRAP 12′ 8 Pullups…
A. Warm-up: Gymn + 3 sets 30/30s. KB bottom up carry @ easy 6/6 Box steps @ 60/50cm 12/15 TRX row 30-45s. Handstand hold B. “Bear complex” go to heavy in 10-12 min. *BEAR COMPLEX: Clean (anyhow) + Front squat + Jerk (anyhow) + Back squat + Jerk (anyhow) C. EMOM 12’…
