Warm up:
3 min cardio
2×3 muscle snatch+3ohs+3clean pull+3front squat+3 power jerk
Strength:
Emom 16′
1: 5 power snatch 60%
2: 15/12 cal cardio
3: 5 power clean 60%
4: rest
Metcon:
Amrap 12′
10 dumbbell snatch 22,5-15kg
15 d ball bear hug carry
20/18 cal cardio
Accessory:
Deficit push up 2x max unbroken reps
normal push up 2x max reps
Warm up: 1’30” Row 1’30” Ski 2x 10-10 Lat. stretch on rig 10 Banded face pull 10-10 Single arm ring row 20″-40″ Bar dead hang Skill: Accumulate 2′ for quality -Ring support hold -Ring dip bottom hold -Plank on ring EMOM 8 6-12 Deficit push up @20X1 = explosive up, 1″ at the top, 2″…
Warm up: 3x 10/8 cal 10-10 Pec stretch on rig 6-6 Single arm KB bottoms up press 6-10 Handstand scap push up Strength: 5x 2 Strict press @ 90% + 2x 15-15 Single arm DB incline bench press Metcon: 5x AMRAP 2’30” 15/12 cal bike 20/15 cal ski In remaining time MAX rep Burpee box…
Warm up: 3′ Cardio 2x 10 PVC pass through 10-10 Hip openers 5 Straight leg box jump 1-2x 10 Snatch deadlift 10 Hang muscle snatch 10 Behind the neck snatch grip strict press 10 OHS 5 Slow snatch 5 Power snatch 5 Squat snatch Strength: Squat snatch 2×2 @ 78-83% 2×1 @ 85-90% Squat clean…
Warm up: 3′ Row 3x 12 Hip 90-90 Transitions 20″-20″ Copenhagen plank 10-10 Adductor stretch on box 10 Muscle snatch Strength: Every 1’30” – 15′ (10 sets) 1 Power snatch + 1 High hang squat snatch @ 45-65% Every 45″ – 6′ (8sets) 1 Riser snatch pull @ 85% Metcon: 3x 4 Rounds 200m Run…
Warm up: 3′ Cardio 2x 4-4 Side lunge w/ floor touch 4-4 Rotating lunge w/ floor touch 4-4 Forward lunge w/ floor touch 12 PVC pass through 12 Slow OHS w/ PVC Strength: OHS 2×5 @ 70-80% 2×3 @ 75-85% Front squat 2×15 @ 55-65% Metcon: For time: Buy-in: 150/300 D/S under 4x 20 GHD sit up…
Warm up: 3′ Cardio 2x 5 Inchworm 10 Air sq 10-10 Single leg RDL 30″ plank 30″ Handstand hold Metcon: AMRAP 25 5 BMU 10m Handstand walk 15 Box jump over
