Warm up:
3′ bike
2-3x
20 Plate hop
5 Streight leg box jump
30″ Mountain climber
+
EMOM 5 Building from empty BB
1 Snatch pull to hold + 1 High hang power snatch + 1 Low hang power snatch + 1Floating power snatch
Strength:
Power snatch
3×2 @ 70%
EMOM 4
1 Power snatch @ 75%
Metcon:
EMOM 40
1: 14/11 cal row
2: 5 Thruster@50/35kg + 2-5 Unbroken RMU/BMU
3: 15/12 cal bike
4: 12 GHD sit up
Accessory:
5x
6 D-ball/sandbag good morning
3x
12 Rear delt fly
24 Band pull apart
Warm up: 3x 1′ Bike 10-10 Half kneeling single arm strict press 5 Inchworm 20 Banded face pull 10″-20″ Ring support hold Skill: Part 1: 21 Strict HSPU 21 Strict Ring dip 21 Push up 15 Strict HSPU 15 Strict ring dip 15 Push up 9 Strict HSPU 9 Strict ring dip 9 Push up…
Warm up: 3′ cardio 2x 5-5 Rotating lunge 5-5 Anterior hip pulse on box 5-5 Posterior hip stretch on box 10 Front rack openers 5 Muscle clean 5 Strict press 15″ Handstand hold against wall Strength: Every 2′ for 10′ 5-8 Strict press @ 70-80% EMOM 12 1: 30 Bicycle kick crunch 2: 30″…
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′ 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: 2-3x 1 Snatch deadlift + 1 Snatch pull + 1…
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′ 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 @ 75% Riser snatch pull 3×5 @ 85% Metcon: AMRAP 8 4 Hang power snatch @ 60/45kg…
