Wu: Gymn+ shoulder mobility
A: 8min Split Jerk practice
B:5 set Work up to heavy
5 push press + split jerk
C: Amrap 4’
2-4-6-8-10.. etc
– alt. dead dumbell or kettlebell snatch
– target burpee
1 min rest
Amrap 4’
2-4-6-8-10..etc
-alt dumbell or kettlebell hang C&J
-alt one leg burpee
1min rest
Amrap 4’
max cal row
D: streching
A. Warm-up: Gymn. + Amrap 7’ 10 Banded good morning 5/5 Hang clean + Jerk @ easy KB 10 Cossack squats 10 V-ups B. Squat clean – heavy single in 10-12 mins. Open: practice C. Amrap 18’ 18 Box jump 15 T2B 12 STOH @ 50/30kg D. KB windmill 3×10/10 reps @ medium weight
Warm up: 3 rounds * 2 wall climb * 8/8 opposite arm-leg raise in tiger crawl pos. * 6 deadlift * 6 goblet squat Lifting, strength a)Squat clean+ push jerk Every 90”x 1 repx 5 rds b)Deadlift 3×3, same w. WOD 21-15-9-6-3 reps of * power clean@35/50 kg * bar facing burpee
A) gymn + AMRAP 5′ 3 walk outs 12 ankle taps in push up pos. 9 banded pull-aparts 36 jumping jacks B) max reps weighted strict pull ups, then @5/2,5kg plate 2 sets : add 1 rep to the last week’s 70% C) AMRAP 7′ 10 power cleans 5 box jump overs 10 push presses…
Big SMR, gymnastics 1)5’amrap * 6 inchworm *25″ plank * 30 jumping jack * 20 shoulder taps in push up pos. 2)3 sets for quality, 90″ rest btw sets * 3-8 strict pull up * 8/8 box step, 1x KB in farmer carry, opposite arm-leg * 10-12 push up * 30″ superman hold 3)25′ EMOM: 40″ work/20″…
A. Gym. + Scapula activation B. 3 sets 8-10 Weighted strict pull- ups (same weight) 18 alt. chest supported row @ heavy DB C. Core strength 3-4 sets (1’ rest btw sets) 20” L- hang hold 15 GHDSU’s / 15 weighted abmat situps Max rep strict T2B D. For time: @heavy dumbbell 30 DB Snatch…
A) gymn + 20 reps of: @empty bb – muscle clean – strict press – front squat – high hang power clean B) Power Cleans (no tng) 2*3 @75% 2*2 @80% 1*2 @87% 2*1 @95% C) Clean Pulls (NO tng!) 2*3 @110% 1*3 @ 120% D) Max reps of def. Kipping HSPU (From 2*15/10 kg…
