Warm up:
3:00 Skierg
2×5 Snatch Deadlift
2×5 Snatch Pull
2×5 Muscle snatch
2×5 Power snatch
2×5 Ohs
2×5 Squat snatch
Strength:
3 sets
3 snatch @75%
15 Touch and go Snatch 35/25 kg
Metcon:
Amrap 6′
3-3-3-6-6-6-9-9-9–12-12-12….
Power clean 60-85/35-55kg
Strict HSPU / HSPU / Pike Push up / hand realese push up
3 min rest
Amrap 6′
Power clean 40-60 / 25-40kg
HSPU / Pike push up / HRPU
Accessory:
Tempo Dumbbell bench press @2020
5x :30 max reps
Warm-Up 2 sets 1:30 Cardio 6 inchworm 0:30 Handstand Hold 60 Simple Under Strength Bench Press 1×10 55% 1×7 63% 1×5 71% 4×4 79% Metcon Amrap 6 2 Bar Muscle Up (+2) 8 KB Swing 24/16kg 4 Bar Muscle Up 8 KB Swing 6 Bar Muscle Up 8 KB Swing ….. …
Warm up: 3 sets 15/12 cal cardio 20 hip thrust 10 scapula pull up 5 reverse burpee Strength: Emom 35′ 1: 50 du / 100su 2: 10 Kettlebell thruster 24/16 3: 15 ttb 4: 20 ring dip / ring push up 5: 12 lunges 60/40 kg 6: 25 ghd back extension 7: rest …
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 2 sets 1:30 Row 15 Glute Bridge 10/10 Band Monster Walk 15 Air Squat Strength Back Squat 1×6 67% 1×6 76% 1×3 86% 1×2 90% Front Squat 3×4 80% Cardio Row Intervals 3 sets 1000 m Rest 1:20 Accessory Emom 6 0:30 Hollow Hold
Warm up: 3 rds 15/12 cal cardio 10/10 upright row 10 goblet squats 30” hanging knee tuck hold Strength: Squat clean + split jerk + squat clean + front squat + split jerk 2x(1+2+1+2+1) 75% 2x(1+1+1+1+1) 80% Emom 6’ 3 Back Squat 67,5-72,5% Metcon: 2-2-2-3 minutes on 1 min off 2 rope…
Warm-Up 2 sets 1:30 Row 8/8 DB Strict Press 16 Alt. DB Power Clean 15 Band Pull Apart Strength Push Press 1×10 55% 1×8 58% 1×6 61% 1×4 72% Strict Press 4×8 90% of 8RM Metcon 2-2-2-3 Min Work/ 1:00 Rest 6 Burpee Pull-Up (RX: 4-6 Ring Muscle-Up) 14/11 Cal Cardio…
