WU:3-5’ gymnastic
AMRAP 6’ WU pace
10 Jumping squat
5 Empty BB High hang snatch pull
20 Banded good morning
A. Lift
E2’ – 5sets
3 Clean Deadlift + 2 Squat Clean + 2 Split Jerk @60-65% 1RM C&J
B. Lift
8-10’ work up to a heavy single Power snatch
C.Metcon
AMRAP 10’
10 Power Snatch 35/25kg
30 DU
3 BMU (3 Burpee-pullup)
D.Acc
40 Strict T2B
40 triceps band heavy
1. 2 sets @easy KB – 7/7 single leg glute bridge – 5/5 banded single leg lateral jumps https://youtu.be/5NC1Lpi402Y – 20″ deep squat hold 2. EMOM 8′ – 1 Power Clean + 1 Squat Clean @75% 3. 6 Rounds For Time / 1’30” recovery rower – 3 Power Snatches @60/45 – 20 WB 4. Acc. Work…
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…
1. EMOM 12′ @easy tempo Odd: 45″ cardio Even: 8 air squats + 1 wall climbs 2. Gymn. Cond. / 4 sets – 10 Box HSPU – 20 Cals Row – 1′ Rest 3. For Time ‘DT’ – 5 rounds TC:12′ @70/47kg – 12 DL – 9 Hang Cleans – 6 STOH 4. 4 sets…
A: activation – 2 sets 8/8 world’s greatest stretch 5/5 hip flow 10 snow angel 10 scorpion 1′ cardio B: 3 sets 30″ max: bradford press @empty barbell https://www.youtube.com/watch?v=sUOs8v6IzEg/ 30″ rest 30″ max: dual kb deadlift high pull 30″ rest C: „Filthy 50” For time: 50 box jump 50 jumping pull up /ring row 50 kettlebell swing…
Wu: gymn+ shaolin A: 3 light rds 15 cat caw 8 get up jhonnie 15 kb tatters B: E2mom10’ 10 deadlift rx 100-120/60-80 kg open 70-90/30-50 kg 5/5 kb press half kneeling rx:24/16; open 20/12 C:Metcon For time 10 ohs 60/40 open 40/25 basic: front sq w.du kb 15 ring dip 20 jump sq…
A: activation – 3 sets 30″ cardio 30″ bottom of squat hold 8/8 single arm kb high pull @mod 12 knee elevated birddog B: clean complex – 5 sets 1 power clean + 1 hang power clean + 2 hang squat clean @70% 60-120″ rest C: 3 sets 6/6 back rack drop lunges to knee…
