Warm up:
3 min cardio
2 sets
10 snatch grip rdl
10 Hang muscle snatch
5 snatch balance
:30-1:00 OHS bottom hold
Strength:
3x(1+5) Squat snatch + sots position
Squat snatch
3×1 @70-75%
2×1 @75-80%
Metcon:
Amrap 15′
32 cal cardio
8 deadlift 100/60kg
4 wall walk
Accessory:
3 sets:
10 dumbbell box step over
6/6 posted single leg kb deadlift
4/4 turkish get up
Warm up: 3 sets 1:00 row 10/10 pec strech on rig 10/10 external rotation :30 mountain climber Skill: Emom 8′ 7,5 m + handstand walk Basic: 4 sets :40 max rep wall walk 1:20 rest :20 max rep plank shoulder tap Metcon: 4 sets: Amrap 2′ : Max cal row Amrap 2′ :…
Warm up: 3′ bike 3x 10-10 Lat stretch on rig 12 Side to side kip swing 10-10 Banded pallof press 8 slow OHS @ pvc/empty BB Skill: 3x 10 Med ball beat swing 10 Beat swing (bodyweight) 6x 30″ BMU singles // Jumping BMU Strength: OHS 4×4 @ 70-80% Back squat 4×5 @ 75% Metcon:…
Warm up: 2 min cardio 2 sets: 10/10 anterior hip pulse on box 10/10 adductor strech on box 10/10 posterior hip strechon box 10/10 pec strech on rig 10/10 lat strech on rig 15 banded face pull 2 sets: 6 snatch deadlift 5 muscle snatch 4 power snatch 3 overhead squat 2 snatch …
Warm up: 3′ Bike 2x 5 Snatch DL 5 Snatch pull 5 Dip snatch 5 Snatch balance 5 Back squat 5 Sots press Strength: High hang squat snatch + Squat snatch + OHS w/ 3″ descent 2x(1+1+2) @ 80-85% 2x(1+1+1) @ 83-88% Back squat 1×5 @ 75% 1×10 @ (20 RM) 100-110% 1×5 @ 75% 1×10 @ (20…
Warm-up: 3′ Bike 2x 10 Snatch grip RDL 10 Hang Muscle Snatch 5 Snatch Balance 30″-1′ OHS Bottom hold Strength: -Squat Snatch w/ Pause in Receiving Position + Sots press 3x(1+5)@ weight of choice *Rest 1′ btw sets -Squat snatch 4×1 @70% *rest 1′ 2×1 @ 80% *rest 1’30” Metcon: for time 3x 15 Shoulder…
Warm up: 3′ Bike 2x 5 Snatch pull 5 Dip Snatch 5 Snatch balance 5 Sots press 10 Back squat Strength: High hang snatch + Squat snatch + OHS w/ 3″ Descent 2x(1+1+2)@ 70-75% 2x(1+1+1)@ 75-80% Back squat 1×1@ 85% 1×10 (20RM)@ 90-100% 1×1@ 85% 1×10 (20RM)@ 80-90% 1×1@ 85% 1×20 (20RM)@ 70-80% Metcon: AMRAP…
