A) gymn + 3 sets:
– 10m banded X-walk
– 10 banded good mornings
– 20″ plank w/ alt leg raises
+ 3′ continuous empty barbell warm-up
B) E2’30” for 15′
1 Squat Clean + 1 Split Jerk (3″ pause at receiving position) (drop!) + 1 Squat Clean + 1 Front Squat @70% of 1RM
C) EMOM 16′
1) 40 DUBS (Open: 40″ DU practice !, forget the simples)
2) 15 Left arm thrusters @ 20-16/12-8KB
3) 40 DUBS
4) 15 Right arm thrusters
Mobility: General Activation: 2 RDS – 2 Lengths Butt Kicks …
WU: 3 Sets Of: 20″ / 20″ Star Side Plank 8 Jump To Knees 20″ High Knee 20″ High Heel A. 5′ Max Skaters Jump *Start Every Minute With: 10 Push Up 1′ Rest 5′ Max Running *Start Every Minute With: 10 Squat 1′ Rest 5′ Max Jumping Lunges *Start Every Minute With: 10 Sit Up…
Wu: gymn+full body dynamic mob A: 2 rds 5 min cardio machine 10 wall walk 10 burpee pull up B: Dinosyius 40 du box step 100 du 40 db thruster 100 du 40 db hang clean and jerk 40db devil press db:10/12,5/15/17,5/20/22,5 C: Streching
A.3 sets of: 8 down-ups 10 bird dog (5/5) 12 scapula push-ups B. For time: 10 rounds of: 6/6 single arm thruster @ bottle/weight 8 Burpees C. 3 sets: 30 flutter kicks 20 russian twists 10 Hollow rock rest 1′ between sets.
Mobility: General Activation: 3′ (3RDS-No Rest) …
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…
