A. Warm-up:
EMOM 8’
Odd: 40s. Row @ moderate tempo
Even: 12 Down-ups
B. Rope climb technic in 5 minutes
Then…
4 Rounds for time:
5/5 Single-arm KB Thruster @ heavy
2 Rope climb
Tc: 8 min.
C. In 10 minutes:
Split jerk climbing heavy – from rack
Open: Split jerk practice
D. “ workout”
For time:
3 rds
500 m run
15 t2b
15 push press du kb
15 burpee
WU: 3-5’ gymnastic 3 rounds: 10 Ring row 10 Jumping squat 10 KB Shoulder press – light A. 3 rounds: 45″ MU (ring or bar) (Open: pullup) 45″ rest 45″ Ring dips (Open: Banded or Dip on box) 45″ rest 45″ OH Walking lunge 20/10kg (Open: 15/10) 45″ rest B. EMOM 10′ Rx:…
A:Wu 2rds 15 cat camel 10 power clean and press empty bb 15 m monster walk and back 15 goblet squat 4-6-8 kg kg kb 10 cluster empty bb B: 8min Rx Find your 1 reps cluster open: 1power clean+1fs+1power jerk: Focus technic C: 4×4 3 sec Pause Back Squat RX: 70 % Open: 50% -55%-60%x2 D: Every…
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 @77% * 2×1 @80% * 1×1 @82% * 2×1 @77% 3. 3 Rounds For Time * 10…
Week 2: day 11 Wu: 3 rds 45 sec jumping jack 5 hindu push up 14 jumping lunges 10 shoulder taps, hspu pos. A: Practice 8 min (du, hspu, pull-up, bar-ring mu, hswlk) Then 3 rds 1 peg board/ strict pull up 2 hspu/pike push up 3 bar/ring mu/ ring dip/ dip 30…
1. Warm-up for Power Snatch and C&J in 8-10′ 2. Power Snatch / E1’30” for 6′ 1. 3 reps @60% 2. 3 reps @70% 3. 2 reps @75% 4. 2 reps @80% 3. C&J / E1’30” for 6′ 1. 2+1 @70% 2. 2+1 @80% 3. 2+1 @85% 4. 1+1 @90% 4. EMOM 21′ 1. 15/12…
Week 5: day 29 wu: 3 rds 10 scapula pull up 5 mu clean+press 5 hindu push up 10 russian babymaker A: Clean 10 Tc’ Pull+ high pull+ clean (climbing heavy, squat clean) B: BSQ E2 4×6 (75-80%) C: Mayham 10’ Amrap 10’ 5 pull up 10 push up 15 air…
