Warm up:
3′ Ski
2x
10-10 Pec stretch on ring
10 Banded Z-press
10-10 Lat stretch on ring
10 Alt. lunge w/ lateral flexion
Strength:
4x
4 Strict press @80-85%
Metcon:
3x
Amrap 4′
30/24 Cal
+
5 HSPU
7 Russian Swing @32/24kg
5 No push-up burpee
*Rest 2′ Btw sets
Accessory:
4x
Max Unbroken weighted strict pull up
*Rest 20″
Max Unbroken strict pull up
3x
8-12 dDB Seal Row
12-15 dDB rear delt fly
Warm up: 3′ bike 2x 15-15 Front rack openers 5 Hang sq clean 5 Split jerk 5 Thruster w/ 2″ pause at top Strength: Clean pull + Power clean + High hang sq clean + Power jerk 3x(1+1+1+1)@40-60% Sq clean + Split jerk 3x(1+1)@75-85% Metcon: For time: 15-12-9 Power snatch @52/39kg Box jump / step…
Warm up: 3′ Bike 2x 20-20 Posterior hip stretch on box 10 Good morning @ empty barbell 10-10 Cossack squat 10-10 Single arm DB OH squat 10-10 Side plank rotations Strength: OHS 2×2 @ 82.5-87.5% 2×1 @ 87.5-92.5% Deadlift 2×3 @ 77.5% 1×2 @ 85% 1×1 @ 92.5% Metcon: For time: 2x 20 DB alt snatch @32/22.5kg…
Warm up: 3 min cardio 2×5 Snatch deadlift, snatch pull, muscle snatch, power snatch, ohs, snatch Strength: 3 sets 3 snatch @75% 9 touch and go snatch 43/30 kg Metcon: 6 rds 10 deadlift 85/55kg 15 ttb 30 double under Accessory: Tempo dumbbell bench press 2×6 2020 tempo 2×15-20 no tempo
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: 2-3x 1 Snatch deadlift + 1 Snatch pull + 1…
Warm up: 3′ Cardio 2x 5 Inchworm 10 Air sq 10-10 Single leg RDL 30″ plank 30″ Handstand hold Metcon: For time: 5x 400m Run 15m HSW 25 Pull up 5 Push jerk @ 60/35kg
Warm up: 3′ bike 2-3x 20 Plate hop 5 Streight leg box jump 30″ Mountain climber + EMOM 5 Building from empty BB 1 Clean pull to hold + 1 High hang power clean + 1Floating power clean + 1 Split jerk Strength: Muscle clean + Power clean + Push press + Push jerk 3x(1+1+1+1) @ 40%…
