Wu: gymn + ankle & elbow mob
A: 3 rds
12 lateral box step
30 m bear walk
12 cal skierg
B:10 min
Split jerk technic / practice
C: For time
30 hang clean and jerk 30/20 (rx 40/30)2
30 lateral burpee
30 hang snatch 30/20 ( rx 40/30)
-15 wall climb /hspu (rx strict hspu)
30 hang snatch
30 laterl burpee
30 hang clen and jerk
D:2x 50 Unbroken superman
E:streching
Wu: Gymn + Thoracic mobility
A: 3rds
6 tempo kb suitcase deadlift 3131
6/6 one arm kb dead clean
10 scapula pull up
10 frog bridge
B: 10 min
Clean technic, practice
C:Every 4min x 6
100 simple under (rx 50 du)
10 pull up (rx 5-7 bar mu)
10 alternatig kb cluster 16/12 kg (rx 24/16kg)
10 down up
D: 2x30-40 unbroken V-ups
E: Streching
Wu: Gymn+shoulder mob
A: Amrap 6'
5 get up jhonnie
10 hip thrust
5 wall walk
10 gtoh 10/20 plate
B: 10 min
Double under practice (rx triple under)
C:"Dumbell party"
Amrap 18'
10 left arm push press
10 burpee box step overs w. dumbell
10 right arm push press
200 m ↔️Inga run (10m)
20 alt hang clean and jerk
10 ohs lunges step left arm
10 burpee wall ball shot
10 ohs lunges step right arm
dumbell: 5/7,5/10/12,5/15/17,5/20 (rx22,5/15 kg)
D: 3 rds
10 bb biceps curls
10 bb romanian dl
Wu: Gymn + pvc mob
A: 2 rds
2 min frog position
20 plank to push up
5 hindu push up
20 dead bug
B:10 min Power snatch&ohs technik practice
C: E2mom x10
10 invertalt ring row
10 push up (rx push up jump to plates 5/10/15/20 kg)
D:3 rds
30 m kb carry left arm front rack
30 good morning w. band
30 m kb carry right arm front rack
30 weighted sit up
Wu: gymn+full body dynamic mob
A: 2 rds
5 min cardio machine
10 wall walk
10 burpee pull up
B: Dinosyius
40 du box step
100 du
40 db thruster
100 du
40 db hang clean and jerk
40db devil press
db:10/12,5/15/17,5/20/22,5
C: Streching
Wu: Gymn + wrist & shoulder mob
A:3 rds
12 lateral box steps
12 kb tatters 8/12/16
12 slam ball floor shoot 8/9/11/12kg
B: 15 min ONLY Snatch practice
C: "SB CIRCUIT"
2rds
1:30 work- 30 rest and change
1station: skierg max cal
2station: alt. du snatch 10/12,5 ( rx: 15/22,5 )
3station: max cal assault bike
4station: sand bag/slam ball over shoulder 18/25/30/35/40/50/55/70
5station: Burpee box jump over 100/120 cm
6station: REST
D:3 rds
20 GHD Extension
10 sttb
Wu: gymn+ Thoracic mob
A: Amrap 6'
50 Jumping jack
25 hand climb
50 jumping jack
25 shoulder tapspush up position
B: 4x 8 barbell Z press
C: For time
3rds
600m row
10 thruster 30/20 (rx 40/30)
2 min rest
3rds
300 m row
5 pull
10 push up
15 air sq
D:tabata 40/20
Side plank
Wu: Gymn + hamstring mobility and active
A: 2 rds
20 bird dog
20 dead bug
20/20 kb halo 8/12 kg
20 ring row
B: E3mom x4
- 10-12 du kb floor press (heavy)
- 10-12 du kb row
C:"DORK"
6rds
100 simple ( rx 60 du )
30 kettlebell swing 12/16 (rx 16/24)
15 burpee
D: Streching
Wu: Gymn + shoulder mob
A:Amrap 6'
6 down up
6 cossack sq
12 hrpu
12 jump lunges
B: Military press with KB
5x5/5 climbing heavy
C:For Time
30 Back Squat 40/25 (rx 60/40)
30 push up
20 front squat
20 ring push up (rx ring dip)
10 wall climb
20 thruster 30/20 (rx 50-60/35-40)
20 pull up
30 barbell lunges behind from neck 30/20 (rx50-60/35-40)
30 K2e
D: 3 set
20 superman
20 abwheel
E: STRECH
Wu: Gymn + thoracic mobility
A: 2 light rds
-10//10 one arm kb sumo dl high pull
-20 med ball sq clean
-20 push press du easy kb
B:For Time
15-12-9
- Hang squat clean 35/25 (rx 45/30)
- Push press 35/25 (rx 45/30)
- T2b
2' min rest
9-6-3
- Hang squat clean 45/30 (rx 60/40)
- Push Jerk
- Pull up / C2b / (rxBar mu)
Then
4 min climbing heavy hang squat clean
C:3 set
- 15 barbell hip thrust
- 15 ohs barbell sit up
D: Streching