1. General Warm- up + 2 sets
* 5 Snatch High Pulls
* 5 Muscle Power Snatches
* 5 OHS
* 5 Squat Snatches
2. Squat Snatch
* EMOM 3′
3 TNG Snatches @65%
1 min rest
* EMOM 3′
2 TNG Snatches @70%
1 min rest
* EMOM 4′
1 Snatch @80%
3. AMRAP 12′
* 8 T2B
* 8 Alt. DB C&J @heavy DB
* 12/10 Cals Row
4. 3 sets
* 40″ Plank
* 12/12 RDL @easy DB
Warm up: Gymn + mobility 3rds 10 snow angel 8 „S” 6/6 superman rdl 6/6 lateral one le box step A: Weightlifting, basic practice or kettlebell 10 min 5 reps power snatch climbing heavy, start: barbell, add every rds 2,5-5 kg B: Power 5: E2mom: – 3-6 front squat climbing (start 50 %) –…
1. W-U (0-14’) A. STRETCHING 5’ – WORLDS’ GREATEST STRETCH – PUPPY DOG – PIGEON B. AMRAP 5’ 10 TALL PLANK HIP CIRCLES 10 HIP 90/90 ROTATION 10 ALT LUNGE STRETCHES 5/5 SL RDL @NO WEIGHT C. EMOM 4’ 40” ROW @EASY 2. WOD_FOR TIME _@SUSTAINABLE PACE (17-47’) TC:30’ BUY-IN: 30/30 STANDING…
1. General Warm- up + 2 sets * 3/3 Worlds Greatest Stretch * 3 Clean Pulls * 3 Tall Power Cleans * 3 Kneeling Jumps 2. Work up to heavy 3 position Power Clean (floor, low hang, high hang) 3. 5 rounds For Time * 15 Unbroken Strict Pull- ups /banded/ * 12 Deadlifts @70/47 4. 4…
Week 5: day 28 A: 3 rds 20 m bear walk 10 snow angel + push up 20 air sq 10 dead bug w. band B: Squat clean & jerk E90′ x5 Touch & go 5 reps: 50 % 4 reps: 60 % 3 reps: 70% 2 reps: 80 % 1 reps: 90%…
Week 4: day 23 Wu: 3 rds 15 front jumping jack 15 jumping jack 15 m bear walk 15 m lunges A: Nyalllóka 4rds 12-16 gorilla row 8-12 tempo push up on kb 3311 36 mountain climbers evry rds beetwen 60 sec rest B: Égen 4 rds 250 m row 20 kb goblet…
WEEK 3 DAY 2 WU.: 2 RDS 1’ CARDIO 5/5 FORWARD SHOULDER WALL CIRCLES *SLOW 5/5 KB WINDMILL @EASY 10 KB SDLHP @EASY A.: 4 SETS 5 PAUSE PUSH PRESS *PAUSE 2” IN DIP + PAUSE 2” OVERHEAD REST 30” 5 HSPU NEGATIVES OF DEFICIT HSPU NEGATIVES *3-4” LOWERING REST 90-120” B.: FOR…
