A) 3 sets of:
– 10 muscle snatches @empty bar
– 6 lateral down-up
– 6 body saw
– 6/6 clamshell @miniband at knees
– 10 jumping squats
– 6/6 lying miniband hamstring curls
B) EMOM 4′
3 Power Snatches @60%
/Rest 1’/
EMOM 3′
3 Power Snatches @72%
C) 150 DUBS for time
*Every break : 6*9m Shuttle Run
/ scaled: practice 
/
D) 200m Bearhug SB Carry
@heavy pls
E) 3x max hollow hold
/ 1’30” rest btw /
1. Warm- up + 2 sets * 1 min cardio /bike/row/jogging/ * 30″ Plank * 30″ Alt. Scorpions then, 1 sets * 10 ‘PVC’ Pass Throughs * 10 False Grip Ring Rows * 2×5 Kipping Swings * 20 Hollow Rocks 2. E3′ for 15′ * 6 Ring Muscle- ups / Scaled: Banded Slingshot RMU https://youtu.be/4Dgy_b28Olg * 6 Thrusters @2×22.5/15…
A) amrap 5′ : – 10m crab walk – 15″ hollow hold – 8 reverse crunches B) ‘Emily’ 10 RFT: – 30 DUBS – 15 Pull-ups – 30 Air Squats – 100m Sprint /2′ rest btw/
WEEK 2 DAY 5 WU.: 2 RDS 30” SUPINATED PASSIVE HANG 10 DB PULL OVER *2-3” HOLD 5/SIDE KB HANG POWER CLEAN AND PRESSING WINDMILL A.: EVERY 2 MINS X 6 SETS 5 HANG CLEAN PULL 4 HANG POWER CLEAN BELOW KNEE 3 POWER CLEAN B.: E2MOM_8’ 1ST 10-12 DOUBLE KB/DB PUSH PRESS…
1. Warm- up + 2 sets * 3/3 KB RDL * 3/3 KB Snatch * 3/3 Front rack reverse lunge 2. OPEN 22.2 3. 5 sets / 1’30” rest btw. sets * 3 Strict press @80% * 6 Weigthed strict chin- ups
A) 3 sets of: – 6 walk outs w/ walking plank – 8 alt. supermans – 10 air squats – 12 banded pull aparts – 20″ superman B) SB Version of ‘ I’m burying you ‘ For time: – 100 cals AB/Row/Ski – 100 Deadlifts @80/50 (Rx:100/70, Basic: 2×20/12KB) – 25 rounds run (at corridor) UGIG –…
WEEK 2 DAY 2 WU.: 90” CARDIO THEN, 2 RDS 10 BANDED SHOULDER EXTENSION *HOLD 2-3” 5/SIDE FORWARD SHOULDER WALL CIRCLES 5/SIDE WINDMILL 10 SDL HP @EASY WEIGHT A.: 3-4 SETS 2 PAUSE PUSH PRESS*PAUSE 2″ IN THE DIP AND 2″ OVERHEAD 2 PAUSE POWER JERK *PAUSE 2″ IN THE DIP AND 2″ OVERHEAD *30”…
