Warm up:
3′ Assault 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 + High hang sq clean + Split jerk
2x (1+1+1) @70-80%
SQ clean + Split jerk
2x (1+1) @75-85%
Metcon:
„Isabel”
For time:
30 Power Snatch @60/45kg
Accessory:
5x
10 DB box step over
3x
8-8 Posted S.L. KB DL
4x
2-2 Turkish get up
Warm up: 3′ Cardio 2x 16 Front rack openers 5-5 Lunge + twist 5 Muscle clean 5 Strict press 5 OHS 30″ Hollow hold Strength: Hang sq snatch + Sq snatch w/ 2″ pause in receiving position 4x(1+1) @ 60-70% Matcon: 3x 50 Double under 10 OHS @50/35kg 50 Double under 20 Power clean @50/35kg 50 Double under…
Warm up: 3′ row 2x 15-15 Banded external rotation 15 Band pull apart 20 Walking lunge + twist 2x 10-10 Front rack opener 5 Front sq 4 Floating sq clean 3 Tall jerk Strength: Sq clean + +Split jerk + sq clean + Front sq + Split jerk 2x(1+2+1+2+1) @65% 2x(1+1+1+1+1) @70% Clean pull 3×4…
Warm up: 3 min cardio 2 sets: 10/10 Posterior hip strech 10 sots press 20 walking lunges overhead lateral felxion Strength: Snatch: Emom 12′ 1-4 min: 1 snatch + 2 ohs 68% 4-8 min: 1 snatch + 1 Overhead squat 73% 8-12 min: 1 snatch 78% Back Squat: 1×3 @72-77% 1×2 @77-82% 1×1…
Warm up: 3′ Cardio 2x 10 Glute bridge 5 Inchworm 10 Air sq 10-10 Single leg RDL 30″ handstand hold Metcon: AMRAP 24 12 Deadlift @ 100/70kg 9 HSPU 15 Box jump over 200m Run
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: Bamboo bar OHS (or banded KB OHS) 3×10 OHS 2×2 @ 83-85% 2×2 @ 88-90% Deadlift 4×1 @ 90% Every 30″ – 4′ (8 sets)…
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″…
