1. General warm-up + Hamstring stretch + 2x 5/5 pulling your foot back with the band https://youtu.be/1RohXn9h21c , then
2 sets:
* 3 No contact muscle snatch+ 3 OHS+ 3 Drop Snatch @just barbell
2. Snatch Complex / Find your heavy in 10-12′
* 3 Snatch DL + 1 Hang Squat Snatch + 1 Squat Snatch
3. AMRAP 14′
* 30 Cal Row
* 15 T2B
* 25 Wall- Ball 6/9
* 10 Cleans @61/ 43
4. 3 sets not for time
* 6 Heavy Skull Crushers
* 6 Heavy DB Pullover
* 8 Barbell Biceps Curls
WU: Gymnastics + Shoulder mobility w. PVC pipe Then, 3 Rounds of: 5/5 1-arm KB sots press @ easy KB 15 Reverse Snow angel 10/10 Side plank w. rotation A.Strenght 3x 8 Push Press 3x 5 Push Jerk B: Wod 21-15-9 Cal row Double Kb thruster medium 2 min rest 9-15-21 Pull up Burpee 2 min…
1. Hip and shoulder mobility 2. Snatch / EMOM 10′ – 2×1 @60% – 2×1 @70% – 2×1 @80% – 2×1 @85% – 1×1 @90% 3. Power Clean & Jerk / EMOM 7′ – 2x 3+1 @60% – 2x 3+1 @70% – 3x 2+1 @80% 4. 4 rounds for time – 12 T2B / 18…
1. General Warm-up + 2 sets * 5/5 Worlds Greatest Stretch * 5 Snatch High Pull * 5 Tall Snatch * 5/5 Hip Thrust 2. Find your daily heavy rep Squat Snatch in 12 min 3. AMRAP 5′ * Max rep target burpee 4. Rowing 10′ * Every minutes, perform 15 seconds as fast as…
1. 2 sets – 10/10 90/90 hip mob. – 10 ‘PVC’ throught – 10 Prone snow angels – 10 Tempo cossack squats @3″ down 2. Rowing/ 10 rds. – 15″ max effort !!! – 45″ easy 3. Gymnastics Cond. / 5 sets – 15/12 cals assault bike – 8 deficit /banded/ push-ups – 15/12 cals…
A: activation – 2 sets 5/5 squat thoracic rotation 10 shinbox switch 10 m duckwalk 1′ cardio + 2 sets 6/6 goblet cossack squat @easy 6 good morning @empty barbell 6 tall kneeling muscle snatch @empty barbell https://www.youtube.com/watch?v=ixX4phkLw5Y/ B: Snatch Complex – EMOM 10′ 1 snatch pull + 1 slow pull power snatch + 1…
A: activation – 2 sets 1′ cardio 8 scap push up to downdog 10/10 side plank hip thrust 12 cuban press @light https://www.youtube.com/watch?v=XpcOM9Np9LQ/ + 2 sets 10 push up 20 banded face pull B: Power Clean & Jerk 5 x 3 reps – no tng 70-70-75-75-80% 90″ rest between rds C: Strict press 3 x…
