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 to OH @60/45kg
20 GHD sit up
15 Power clean @60/45kg
Accessory:
5x
8 DB box step over
3x
8-8 Posted single leg KB DL
5-5 Turkish get up
Wu: 3:00 cardio 2 sets 10/10 pec strech on rig 10 banded press 10/10 lat strech on rig 10 alt lunge w/lateral flexion Strength: 5×3 strict press @75-85% Metcon: 2 sets: Amrap 3′ 8 dumbbell snatch 22,5/15kg 4 burpee box jump overs rest 1:00 Amrap 3′ 8 db havng clean and jerk 8…
Warm up: 3x 1’30” Bike 10-10 Lateral lunge 15 Med ball sq 30″ Front plank on hands Strength: Back sq 6×5 @ 80-85% Skill: 3x 2kör 4 Shuttle run (7.5-7.5m) 2-6 RMU / C2B 8 HSPU / 8-12 push up *rest 3′ btw sets Cardio: 3x AMRAP 7′ +5 cal Assault bike +5 cal Ski +5…
Warm up: 3′ Bike 2x 20-20 Posterior hip stretch on box 10 GHD back extension 10-10 Side lunge 10 Jumping air squat 20″-20″ pallof hold Strength: 3x 1 Snatch deadlift + 1 Snatch pull + 1 Power snatch + 1 Snatch balance @ 40-60% 4x 1 Squat snatch @ 87-93% Back squat -Build to a…
Warm up: 3x 1′ Row 10-10 Posterior hip stretch on box 20 Alt lunge w/ lateral flexion 10 Down dog + toe tap Strength: Squat clean + High hang squat clean + Split jerk 3x(1+1+1) @ 70% Every 45″ – 6′ (8sets) 1 Rieser clean pull @ 85% Front Squat 6×2 @ 70% Metcon: AMRAP 15…
Warm up: 3′ SKi + 3x 10-10 Rotating posterior DB press @ 5/2.5kg 10-10 Rotating Anterior press @ 5/2.5kg *complete 30″ slow front plank shoulder tap Strength: Strict press 1×5 @ 80% 1×3 @ 85% 1×1 @ 90% 1x Max @ 92% Metcon: EMOM 40 1: 14/11 cal row 2: 10 Burpee over rower 3: 13/10…
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…
