Warm-Up
3 sets
1:00 Cardio
8/8 DB Strict Press
6/6 DB Hang Snatch
30 Flutter Kick
Strength
Push Press
10 57%
10 60%
2×8 63%
4sets
10 Strict Press (90% of 10 RM)
Metcon
2-2-2-3 Min Work/ 1:00 Rest
6 Strict HSPU (8 Kipping HSPU)
15/12 Cal Cardio
Max Rep Power Snatch 60/45kg
Scald: 50/35kg
Warm up: 3 sets 15/12 cal aab 8/8 lateral box step 10 sots press :30 ohs bottom hold Strength: Squat snatch 2×2 @76% 2×1 @71% snatch pull to hold + snatch pull 3×1+1 @80-85% Metcon: 4 rds 5 power snatch 67,5 % 15 chest to bar 20 single leg box step over…
Warm up: 3 rds 50 du/100 su 5 hindu push up 3 wall walk 12 alt v-ups Strength: Emom 35’: 1 min: 10 Bench Press 50% 2 min: 20-25 ghd 3 min: 10 chin up 4 min: 10 back squat 60/40 kg 5 min: 10 shoulder press 40/30 kg 6 min: 10-15 kb…
Warm-Up 2 sets 1:30 Row 8/8 DB Strict Press 8/8 DB Hang Clean 12 V-Up Strength Push Press 3×10 50% Strict Press 3×6 65% Metcon 2-2-2-3 Min Work/ 1:00 Rest 15 C2B 15/12 Cal Cardio Max Rep Sandbag Clean 50/35kg or Power Clean 60/45kg
Warm-Up 3sets 15 Cal Row 5 inchworm 10/10 Singel Arm DB Clean and Jerk 20 Bodyweight Lunge Strength 3x(1+1+2+1) Squat Clean+Floating Squat Clean+Split Jerk+Squat Clean 65% 2x(2+1) Squat Clean+Split Jerk 70% 3×3 Front Squat 70% Metcon For Time 21 Snatch 40/30kg 20 Box Jump Over 15 Snatch 50/35kg 20 Box…
Warm up: 3 set: 10/10 db one leg rdl 5 inchworm + snow angel 10/10 donkey kicks 5/5 db clean & press 10 frog pump Emom 6’ x 6 = 36 min 3 cluster 60/40 kg 5 thruster 200 m run / 300 m row 6 sand bag clean 9 toes to bar 200…
Warm up: 3 sets 15/12 cal cardio 20 banded face pull 10/10 side lunge 30” hollow rock Strength: High hang snatch + Snatch + Ohs 2x(1+1+2) 72-75% 2x(1+1+1) 77-80% Front Squat: 5×3 75% Metcon: 40-30-20 Muscle snatch 35/25 kg 8-6-4 DBall – sand bag clean over 70/45 kg Accessory: 4 sets: 10/10 crossbody…
