Warm up:
3′ cardio
2x
5-5 Pec stretch
5 Stand to squat
5 Muscle clean
5 Hang sq clean
3-3 Rope pull up
Strength:
Hang Squat clean + Front sq + Sq clean
3x(1+2+1) @ 40-60%
Every 1’30” for 9′ (6 sets)
1 Power clean + 1 Squat clean @60-70%
Metcon:
AMRAP 5′
1 Rope climb
3 Sandbag clean to shoulder
*rest 5′
AMRAP 5′
1 Heavy Power clean
4 Burpee box jump over
Accessory:
3x
20 GHD sit up
10-10 Side bend
Warm up: 3′ row 2x 15 Banded external rotation 15 Band pull apart 20 Walking lunge + twist 2x 10-10 Front rack opener 5 Front squat 4 Floating squat clean 3 Tall jerk Strength: Squat clean + Split jerk + Squat clean + Front squat + Split jerk 2x(1+2+1+2+1)@ 73% 2x(1+1+1+1+1)@ 78% Clean pull 3×4…
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…
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′ Row 3x 12 Hip 90-90 Transitions 20″-20″ Copenhagen plank 10-10 Adductor stretch on box 10 Muscle snatch Strength: Snatch deadlift + Snatch pull + Power snatch + Snatch balance 2-3x(1+1+1+1) @ 40-60% Squat snatch 4×2 @ 78% Riser snatch pull 3×4 @ 90% Metcon: 5x AMRAP 3 16/32 D/S under 8 DB alt…
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+2) @ 70-75% Clean pull 3×1 @ 105% Back Squat Build to a 20RM Metcon: For time: 4x 10 power C&J @50/35kg…
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) 3x 1′ BMU singles // Jumping BMU in sets of 1-3 Strength: OHS 3×3 @ 75-85% Back squat 1×3 @…
