Warm up:
3′ Bike
2x
5 Snatch pull
5 Dip Snatch
5 Snatch balance
5 Sots press
10 Back squat
Strength:
High hang snatch + Squat snatch + OHS w/ 3″ Descent
2x(1+1+2)@ 70-75%
2x(1+1+1)@ 75-80%
Back squat
1×1@ 85%
1×10 (20RM)@ 90-100%
1×1@ 85%
1×10 (20RM)@ 80-90%
1×1@ 85%
1×20 (20RM)@ 70-80%
Metcon:
AMRAP 10′
15/12 cal
10 Ring row
10 Push up
200m Run
Accessory:
3x
5-10 Rower pike up
40″-1′ Plank on rings
EMOM 8
30″ D-ball/sandbag bear hug hold
Warm up: 3x 10/8 cal ski 10-10 Pec stretch on rig 6-6 Single arm KB bottoms up press 6-10 Handstand scap push up Strength: 4x 8 Strict press @ 65-75% Metcon: 5x Amrap 3’30” 20 Alt. DB snatch @22.5/15kg 20 Box jump/step down In remaining time: MAX cal ski *rest 1’30” btw sets Accessory:…
Warm up: 3x 10/8 cal 10-10 Pec stretch on rig 6-6 Single arm KB bottoms up press 6-10 Handstand scap push up Strength: 5x 2 Strict press @ 90% + 2x 15-15 Single arm DB incline bench press Metcon: 5x AMRAP 2’30” 15/12 cal bike 20/15 cal ski In remaining time MAX rep Burpee box…
Warm up: 3′ Cardio 2x (empty BB) 10 Snatch DL 10 Hang muscle snatch 5 Snatch Balance 30″-1′ Overhead squat bottom hold Strength: Halting snatch DL + Low hang sq snatch + Sq snatch w/ 3″ pause in receiving position + Snatch balance + OHS 3x(1+1+1+1+1) @ 40-60% Halting snatch DL + Low hang sq…
Warm up: 3x 10/8 cal ski 10-10 Pec stretch on rig 6-6 Single arm KB bottoms up press 6-10 Handstend scap push up Strength: 5x 6 Strict press @75-85% 2x 12-12 Single arm incline DB bench press Metcon: 6x AMRAP 1’30” 250/200m ski In remaining time, MAX Alt. DB snatch @22.5/15kg *rest 1’30” btw sets…
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: Squat snatch 5×1 @ 85-90% 2x 2 Squat clean + 1…
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…
