1)3 sets
* 30″ superman hold
* 5 BB muscle snatch
* 6/6 lunge steps
* 30″ high knee run
2)Lifting: E90″ x 5 sets x 1 complex
1 snatch high pull + 1 power snatch + 1 OHS (Open: 1 snatch high pull + 2 power snatch)
3)Strength: BSQ 3×3, same weight
2′ rest
4)For time
– 10-8-6-4-2 man makers double DB /heavy/
– btw sets 8/10 cal row
5)Roman deadlift 3×10
HOMEBODY 13. NAP A: AMRAP 5′ • 10 bird dogs • 10 cossack squats • 16 dead bugs • 8/8 1-leg hip thrusts B:AMRAP 20′ „CINDY’s Abs” • 5 Handrelease push-ups • 10 sit- ups • 15 air squats C:3 sets • 20 skull crushers @ water bottle • 40 russian twists @ something
A) gymn + amrap 6′ – 1/1 TGU – 10/10m monster walk – 10 scap push ups+ 5 hindu push ups – 15″ hollow hold B) EMOM 10′ 2 back squat @ mod. Heavy C) AMRAP 7′ 7 HSPU 9 T2B 21 DUBS D) 5 sets: 7 biceps curl + sh press @dual KB 11…
A. Gymn. + 3 rds.: • 1’/1′ side plank • 20/20m single arm bottoms up KB carry @8/12 • 15 good mornings @barbell B. Weightlifting ☆ E2′ / 7×1 / @85-90% of 1RM P.Clean • 1 P.Clean + 1 Hang P.Clean + 1 Jerk C. EMOM 16′ 1. 15/12 cals row 2. 20 air squats…
#HOMEBODY 6. NAP Warm-up + A. Amrap 5′ 8 Cat camel 8 Good morning with stick 8/8 Deadbug B. Amrap 8′ 2-4-6-8-10…etc reps of Chair/Box step-up or jump (if you can) Alternating V-ups rest 2′ Amrap 8′ 2-4-6-8-10… etc reps of: Goblet squat @ bottle/weight HSPU (if you can) or Push-ups C.3 sets : 10/10 Sidebend…
Mobility: Shoulders+Spine Activation: 2 RDS …
1)5′ amrap * 5 inchworm * 1 bear complex@ empty BB * 7/7 dead bug * 14 air squat 2)BSQ 5×2, same heavy w. 90″ rest btw sets 3)For time, TC: 15′ 1992 m row 10 Bear complex @45/60 kg (1 power clean + 1 FSQ+ 1 jerk+ 1 BSQ + 1 jerk) 12 Bar MU…
