1. 3 sets
– 3 snatch DL
– 3 snatch high pulls
– 3 tall squat snatches
– 3 deep squat muscle snatch
2. Work upt to a max for the day in 15 min
3. Back Squat / E2′ for 10′
– 1 reps @heavy weight – 85-90%
4. 3-4 rds.:
– 30 cals row
– 10 C2B or 15 Pull-up
– 15 air squat @AFAP
– 10 box jump
1. SMR + 2×5 Prayer stretch + 2 sets * 1’30” easy row * 20 hollow rocks * 10/10 banded bird dog rows https://youtu.be/zHu29oaPdto 2. 4 sets / 1 min rest btw sets * 8 db DB bench press @2xheavy * 20″ Support pos. hold on rings / on box 3. For Time 4 rds. / TC:…
2 Week: day 13-14 A: 3 sets 20 m tiger walk 10 ring row 5 down up B: For time 3 sets 50 wall ball 9/6kg 40 du 30 dumbell alt snatch 22,5 / 15 kg 20 pull up / Ring Row ( 30 ) 10 burpee box jump 5 man makers 22,5…
1. General warm-up + Prayer stretch https://youtu.be/dKiiG3NzOow + 2 sets * 10 Hip thrust * 5 Deep muscle snatch * 5 Snatch grip strict press /behind neck/ * 10 Box step @40/50cm 2. Squat Snatch / E1’30” * 3×1 @85% * 2×1 @88% * 1×1 @90% * 2×1 @85% 3. 3 Rounds For Time * 10…
1. Warm- up + 2 sets * 6/6 Half kneeling KB strict presses * 8/8 Dead- bugs @smr * 12/12 Lateral monster steps 2. Back Squat / EMOM 7′ * 2 reps @heavy weight 3. For Time *** 3 rds. * 700m Row * 35 V- ups 3 min rest *** 7 rds. * 3…
A) 2 sets of: – 20 jumping jacks – 10 deadbugs – 10 alt supermans – 10 air squats – 10 glute bridges B) EMOM 45′ – 5 sets 1) 1 round run (corridor) 2) 10 Down-up Box Step Overs 3) 10/8 c rowin’ 4) 12 empty bar Thrusters 5) 45″ SU’s 6) 60 L-sit…
A) Warm up with your buddie: a) Rowing @damper 4/2 30″ of: 16-18-20-22-24-26-28-30 s/m b) E30″ for 4′ – 2 sets 1) 14 Deadbugs 2) 14 Snow angles 3) 14 toe touches in push up pos. 4) 28 jumping jacks B) EMOM 33′ – 5,5 Sets Odd rounds: 1) 11/8 cal skiing 2) 50″: 10…
