Warm up:
3′ cardio
2x
5 Sots press
5 Back sq
5 Snatch pull
5 Dip snatch
5 Snatch balance
Strength:
High hang sq snatch + Sq snatch + OHS w/ 3″ Descent
2x(1+1+2) @ 65-70%
2x(1+1+1) @ 70-75%
Back sq
Build to a 3RM
-then-
1×5 @ 75%
1×15 @ 50%
Metcon:
3x
15 DB P clean @22.5/15kg
12 T2B
9 Burpee over DB
Accessory:
4x
7.5-7.5m Mixed rack KB OH carry
15-15 Side plank hip touch
3x
8-12 Hanging leg raise
Warm up: 3′ Cardio 2x 10 Glute bridge 5 Inchworm 10 Air sq 10-10 Single leg RDL 30″ plank Metcon: EMOM 40 1: 15/12 cal row 2: 15 USA swing @ 32/16kg 3: 5 Wall walk 4: Rest 5: 50/100 D/S under 6: 16 alt C&J @ 22.5/15kg 7: Max Abmat sit up 8: rest
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: 3x 1′ Row 10-10 Posterior hip stretch on box 20 Alt lunge w/ lateral flexion 10 Down dog + toe tap Strength: Clean pull + Low hang squat clean + Push press + Split jerk 2-3x(1+1+1+1) @ 40-60% Squat clean + Split jerk+ Squat clean + Split jerk 2x(1+1+1+1) @ 75% Squat clean + Split…
Warm up: 3x 1′ Bike 5-5 Half kneeling 3-way hip rocks 15m Double kettlebell overhead carry 30″ Front plank shoulder tap Strength: For time: 30 Strict Handstand push up //box pike handstand push up Tc.: 10′ Strict press 1×5 @ 57.5% 1×5 @ 67.5% 1 x Max reps @ 77.5% Metcon: For time: 30 GHD sit up 200m…
Warm up: 3′ Cardio 2x 5 Inchworm 10 Air sq 10 Push up 30″ plank 5 Strict pull up Metcon: 3x 20 GHD sit up 60/120 D/S under 3x 7 BMU 20 GHD sit up 3x 60/120 D/S under 7 BMU
Warm up: 3′ Cardio 2x 16 Front rack openers 8-8 Lunge w/ lateral flexion 8 OHS w/ empty BB 8 Ring kip swing Strength: DB bench press Build to heavy set of 10 *rest 2′ Max reps @ 50-60% of heavy 10 *rest 2′ Max rep push up w/ 2″ pause at top GHD…
