1. Activation 3 rounds:
* 200m row /easy tempo/
* 10 romanian deadlifts @2x easy dumbbell
* 10 bench presses @2x easy DB
2. ” Strenght Work”
3x 10 unbroken!! strict pullups
3x 8 pushups unbroken!! – 2″ pause at bottom /kneeling pushups
3. Squat Snatch
5x 3 position squat snatch – floor- knee- hip @67
/1′- 1’30” rest between sets/
4. AMRAP 10′
20 Double-unders / 60 single- unders
5 T2B / 10 V-ups
5 db DB hang squat cleans 22/15
Week 5 WU.: 6’ Amrap 5/side KB Bottom-up press @easy weight 5/side KB Snatch High pull @easy weight 10 Alt. Deep Squat with Thoracic Rotation 6/side Single leg RDL @no weight A.: Snatch Complex 2×80%, 3×85%, 1×90% of 1 RM PS 1 Snatch Grip DL 1 Snatch High pull 1 Low hang…
W-U_3SETS/1’ -10 EMPTY BB RDL -5 DIAMOND PUSH-UPS -45” SU 1.WOD_ CHIPPER IN PAIRS -60 SIT-UPS -50 SDHP @45/30 BARBELL -40 BOX JUMPS -30 RING DIPS -20 PULL-UPS -100 DU -1000/800M ROW -100 DU -20 PULL-UPS -30 RING DIPS -40 BOX JUMPS -50 SDHP @45/30 BARBELL -60 SIT-UPS
1. Full Body SMR 2. Hip, Ankle Mobility in 10′ 3. AMRAP 26′ / Comfortable Pace! * 400m Run * 20 Russian Swings @24/16 * 15 Butterfly Sit- ups * 400m Row * 20 Sumo Deadlifts * 15 Banded Good Mornings 4. Stretching
CROSS SMR + General warm-up + Mobility A. 3 sets: 10 Snow angels in wall sit ( https://www.youtube.com/watch?v=aZN5dU7Illc ) 5 Inchworm 5 Clean high pull + 5 Muscle clean @ empty BB B. Lifting – Clean 2 x Emom 4′ @ + 1 movement each minute: Minute 1: 1 Deadlift + 1 Power Clean + 1 Hang Power Clean…
SMR & GYMNASTIC & MOBILITY A: 3 sets 10 pvc pass trough 30 sec deep sq hold 10 cat camel 10 squat jumps B: Sn bb warm up then, 10 snatch rx:sq ct/ct: power+ ohs 15-40 kg 10 snatch 20-50 kg 10 snatch 25-60 kg 5 snatch 30-65 kg 5 snatch 35-70 kg C:” ThrusterHSPU” Climber…
CROSS SMR + General warm-up + Mobility A. 2 sets: @ light KB 8/8 bottom – up press 8/8 pull-through in push-up pos. 10 weighted hip thrust 10 Halo B. Lifting – Clean + Push Jerk Empty BB warm-up … then, Emom 8′ 1 power clean + 1 hang power clean + 1 Push…
