A) gymn + 3 rnft:
1/1 tgu
10 rkc swings
5/5 fr. rack rev. lunges
B) barbell warm up (+ split snatch practice), then..
30 power snatches FT @45%
/Rest 2’/
20 hang power snatches FT @55%
/Rest 1’30″/
10 squat snatches Ft @65%
/Rest 1’/
5 hang squat snatches Ft @75%
/Rest 30″/
In 5 mins : work up to heavy split snatch
C) AMRAP 8′
200m run
20 push ups
D) 1 set: 1’30” / 1’30” side plank
SMR + Gymn. + A. AMRAP 10′ 20 cals on cardio machine (200 m run if you want) 10 Pushups 15 Air squats B. 5 rounds of: 16 Alt. floor presses 16 Alt. pendlay rows /1’30” rest btw sets/ C. For time: 21,18,15, 12…3 Jumping squat GTOH @20/10 plate D. 3 sets of: 15 banded…
A. Warm-up: Gymn. + 2 sets of: 10/10 Single-Leg box steps 15 Ring row 5/5 Single-arm KB press 1/1 TGU 15 Air squats B. Amrap 7’ 8 Burpee Box overs @ 120/100cm 16 Alt. KB snatch @ 24/16kg 24 Air squats Rest 3’ Amrap 7’ 8 Kipping HSPU 16 Cal Row 24…
A) gymn + games B) ‘Sisson’ Amrap 20′ (rx:in weight vest) 1 rope climb asc. 5 burpees 200m run C) 4 sets: 15″ L-sit on parallettes 10 ring push ups +(immediately) 15″ Ring push up hold 10 good mornings @30/20kg
A. WU+ Gymn. 3 sets of: 1′ Shuttle run (15m) 10 Trx face pulls 10 Lateral box step overs (70/80) 1/1 TGU B. I go, You go 8/8 rounds 15 SDHP’s Open:@16/20 or RX:@20/24,28 12 Box jumps 9 Burpees TC: 25′ C. Ass. Work 3 sets: 20″ L-sit 30 Straight body ceiling-reaching crunches D. Stretching
A) gymn + 20 reps of: Scap pull up Jumping Jack Alt Vup Air squat Walking plank B) 3 attemps: max reps strict pull up C) Front squat 4*1 @95% (If you feel it easy, go for PR..) D) E30″ for 12′ 1) 6/4 cal Row 2) 6 T2B 3) 6 alt. DB Hang clean…
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…
