1. 2 sets
– 5/5 world greatest stretches
– 5 scap pulls
– 5 snatch press under
2. Snatch Complex E1′ for 9′
1.-2.-3. min : 1 Snatch high pull + 1 Squat snatch @75% – No TnG!!
4.-5.-6.: @80%
7.-8.: @85+%
3. E7′ for 21′
2 rds.:
– 60 DU’s / 150 Single
– 15 Thrusters UNBROKEN @35/25
– 5 BMU / 10 Jumping BMU
4. Acc. Work
– Accumulate max reps abmat situps in 3 min
WU: 5′ gymnastic, then… 3 slow rounds: 8 Snow angel 4/4 Cossack squat 8 Lying shoulder dislocation with pipe 8 OHS with pipe A. E90” – 5sets Rx: 3 Power snatch @70% Open: 3 Power Snatch – practice B. E2′ – 5 sets Rx:5 Back squat @75% 1RM Open: 6-8 Back squat – medium weight C. AMRAP 8′…
Wu: 2 rds 10 bird dog 6 hindu push up 10 wall squat 6 reverse burpee 30 sec pwc circle A: Emom 12 – 6-10 sc2b – 10-15 deficit s. hspu/ hspu/box hspu/pike push up – 20-40 hamstring curls w.band B: Snatch + Ohs climbing 8 min C:Juice 4 rds 3 snatch 40-70/25-50…
Wu: Emom 12 – 15-30 m hswlk , tiger wlk – 20-30 sec L-sit hold on parallette – 1-2 rope climb , rx: leg less A: Strenght 8-8-5-5-3-3 climbing weight Bench press Back sq chine up rx:weight Barbell bench row B: Wod 0-10 min 8 push press 12 oh lunges 200 m run 10-12 min…
1. SMR + Activation for EMOM 2. EMOM 40′ 1. 150/200m row 2. Pull-ups + 8 HRPU + 8 Air squats 3. ‘DT’ 12 DL + 9 Hang cleans + 6 Push presses @easy double DB @15, 12, 8 4. Full Rest 3. Stretching
1. 3 sets – 2 min cardio – 10/10 seated band pulls – 10 hollow body rocks – 20 fast lat. pull- downs – 10 air squats + 20″ squat hold 2. E2′ for 10′ – 10 unbroken banded strict pull-ups – 10 parallette push- ups 3. AMRAP 18′ – 16 WB – 12/15 Cals Row…
A. Warm-up: 5 Inchworm 10/10 Suitcase DL @ 12/16kg 5/5 Single-arm KB Thruster 12/16kg 60s. Plank x 3 sets B. Every 6’ x 5 rounds (30 min.) 15Wall ball @ 6/9kg 20 T2B 15 db thruster 16-25/7,5-15 kg 20 v ups 15 burpee C. Core 20 Banded good morning No rest! 60s. Superman hold Rest…
