A. Warm-up, Mobility Together
B. For Time: TC’: 20′
• 10 burpee box get overs @100/120 cm
• 15 Clean&Jerks @45/30
• 10 BBGO
• 15 C&J @50/35
• 10 BBGO
• 10 C&J @55/40
• 20 Pistols
• 10 C&J @60/45
• 20 Pistols
• 5 C&J @65/50
• 20 Pistols
• 5 C&J @70/55
C. SMR, Stretching
A. Gymn. + 2 rds.: • 16 alt. see – saw KB presses • 8/8 windmill @KB • 15 air squats Then, barbell warm- up together. B. Weightlifting ☆ Let’s see your max in 12′ • Power Clean & Jerk C. For Time ☆ ‘Grace’ / TC: 5′ • 30 C&J @61/43 50/35 D. Acc….
Wu:gymn+ankle mobility A:2 rds light 20 lateral box over step 20 V ups 20 m bear walk 20 hrpu B: 5×4 push jerk (no tng) focus techik C: „AOhjeee” 21-15-9 Cal row Thruster 50/35 (open30-40/20-25) Ttb 2 min rest 15-12-9 cal row burpee over row D:Tabata:Hollow rock E: streching
1)5′ amrap * 8 snow angel /sitting by wall *10 air squat * 8 BB muscle sn *10 scapula pull up 2)Power snatch E90″ x 2 reps x 5 sets @ ~75-80 % 3)Inverted row (on barbell) 5 x 6-8/ 10-12 1′ rest btw sets 4)3 rds for quality *6/6 bottom up KB press *6/6…
A. Gymn. + 2rds.: • 1’/1′ side plank • 40m front rack carry @double medium KB • 40″ superman hold B. Weightlifting ☆ 6×1 Complex @80% of P.Clean max / No TNG! • 2 P.Clean + 1 Jerk + 1 Low Hang P.Clean + 1 Jerk C. For Time • 18-15-12-9-6-3 Wallballs @increasing weight (8/9/10/12/15)…
11)2 sets * 10 ring scapula row * 5/5 KB windmill * 1′ Bike/SkiErg/ Row 2)Strict pull up 1x MAX, then 4x 1-3/ 2-5 reps 1′ rest btw sets 3)15′ amrap * 12 burpee box jump overs * 24 abmat sit up * 12 alt. GTOH@8-12/ 16 -20 kg KB * 12 T2B 5)Bent over row/…
A. Warm-up: Gymn. + 60s. Single-unders 10/10 Single-arm Russian swing 5 PVC pass throught + 5 PVC OHS 60s. Wall Sit hold x 2 sets B. EMOM 5’ 3 Muscle snatch + 2 Power snatch + 1 OHS @ 30/20kg BB C. For time: TC: 13’ 21 Power snatch @ 40/25kg 75 Double-unders…
