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 hang snatch @ 15/12kg
4 Lateral Burpee over the DB
*rest 1′ btw sets
Accessory:
Banded deadbug
3×40″
Dual KB front rack carry
4x60m
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 Stregth: Strict press 3×5 @ 65% For time: 30 Strict Handstand push up Tc.: 10′ Metcon: 4x AMRAP 4 10 Shuttle run (7.5-7.5m) 2 Rope climb 60/120 D/S under Max rep box…
Warm up: 3x 1′ Bike 5-5 Half kneeling 3-way hip rocks 15m Double kettlebell overhead carry 30″ Front plank shoulder tap Strength: Strict press 6×3 @ 82.5-87.5% EMOM 10 3-5 Strict Handstand push up //box pike handstand push up Metcon: For time: 10x 7.5m Handstand walk 10 Box jump over w/ step down 8 DB hang clean&jerk…
Warm up: 3x 1′ Bike 5-5 Half kneeling 3-way hip rocks 15m Double kettlebell overhead carry 30″ Front plank shoulder tap Strength: Strict press 3×5 @ 60% 2×10 @ 45% Metcon: 15′ to work for… 1200m Run + AMRAP in remaining time: 6 Alt DB snatch @ 22.5/15kg 4 Strict HSPU 1 Rope climb Accessory: 5x 12-12 Single…
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 Strength: 3x 1 Snatch deadlift + 1 Snatch pull + 1 Power snatch + 1 Snatch balance @ 40-50% . Squat…
Warm up: 3x 1′ Bike 5-5 Half kneeling 3-way hip rocks 15m Double kettlebell overhead carry 30″ Front plank shoulder tap Strength: Strict press 1×3 @ 60% 1×3 @ 70% 1x max reps @ 80% EMOM 15 1.: 2-4 Negative Box pike handstand push up 5″ descent, top to bottom 2.: 20″-30″ Wall facing handstand hold 3.: Rest Metcon: For…
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…
