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 you can
5. 3 sets
* 10/10 rotation in plank pos.
* 30″ plank
Week 5: day 33 wu: 3 rds 45 sec thoracic spine strech 10 tempo plate bench row 3321 12 alt hip thrust 14 cal row A: Push press 4×8 climbing B: Dumbell DT &Run 5 rds 12 dumbell dl 9 hang clean 6 push jerk Every rds 400 m run/ 500 m row dumbell:…
1. Warm-up for Squat Clean and hip mob. 2. Clean Complex / 1’30” X5 1.- 2. 1+2 @80% 3.- 4. 1+1 @85% 5. 1+1 @87+% 3. 5 rounds for time/ TC: 20′ – 30 air squats – 20 alt. DB snatches @22.5/15 – 10 box step ups @22.5/15 4. Acc. Work – 100 hip…
1. 3 sets – 5 shoulder-hip extensions – 5 squats @ball – 10 banded hollow body lat. pulldowns 2. 6 sets – 8 WB – AHAP – 4-6 banded strict pullups – 40″ rest 3. AMRAP 24′ – 10 walking lunges @2xDB – mod. weight – 6 lateral burpees – 6 box HSPU – 12…
Week 3: day 16 Wu: 3rds 10 snow angel 8 „S” 6/6 superman rdl 6/6 lateral one leg box step A: High Hang Snatch 7×3 focus on technik (rx squat, basic squat or power) B: BSQ 4×8 (62-68%) C: Matiné 5 rds 3 snatch 40-60/25-40 kg 5 ohs or back sq 7…
A: activation – 2 sets 10 shinbox switch 5/5 shinbox heel touch 5/5 single leg RDL with kb @31X1 1′ cardio B: 10′ EMOM – Snatch Complex 1 snatch lift off + 1 segment power snatch + 1 hang power snatch C: 2 sets 10 reps of 1+1/4 front squat @40% D: conditioning – 12′ AMRAP 6…
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′…
