Strong Body Blog

A. Warm-up: Gymn + 
3 sets of: 
10 PVC pass through
10 Reverse Snow angel 
10 V-ups 
30m Double KB front rack carry @ moderate weight 

B. Power snatch - heavy single or 1RM in 8-10 min. 
Open: KB snatch or Power snatch practice 

C. Snatch high pull x 2 reps @ 100% of B
x 3 sets 

D. Amrap 12’ 
RX: 
9 Bar MU 
21 OHS @ 42.5kg/30kg 

Open:
9 Pull-up

21 OHS @ empty BB 20/15kg 

Cross:
9 Ring or TRX row 
21 Front squat @ empty BB 20/15kg 

D. TGU x 1/1 rep with 5s. pause every pos. 
x 3 sets 
*you choose weight, focus on perfect technic!

A. Warm-up: Gymn + 
Amrap 6’ 
12 Banded good morning
2 Wall climb + 10s. HS hold
12 KB Taters @ easy KB 

B. Power clean - heavy single or 1RM in 8-10 min. 
Open: KB clean or Power clean practice

C. Max unbroken reps of: (1-2 attempt) 
RX: Strict HSPU
Open: Kipping HSPU or Tng wall climb 

D. Amrap 7’ 
RX: 
7 Strict HSPU 
14 Box jump @ 70/60cm! 

Open: 
7 Kipping HSPU or 7 Push press (2xDB or KB) 
14 Box jump @ 60/50cm 

E. “Core”
20s. Hollow hold
10s. Rest
20s. Plank
10s. Rest 
x 8 rounds

A. Warm-up: 
EMOM 12’ 
Min1: 45s. Row 
Min2: 12-15 Empty BB Push press 
Min3: 45s. Plank
Min4: 12-15 Empty BB muscle snatch 

B. Every 2’ x 3 sets 
10 Tng Snatch @ you choose weight 
*Focus on technic and good form 

RX: Squat snatch 
Open: Power snatch 

C. Tempo OHS x 5 reps @ increase weight
x 3 sets 
*Tempo [31X1] 

D. “Heavy Reverse Jackie” Tc: 14’ 
For time: 
RX 
30 Bar MU 
50 Thruster @ 42.5kg 
1000m Row 

Open: 
30 Pull-ups
50 Thruster @ empty BB 
1000m Row 

E. If you have time: 
50-40-30-20-10s. 
Hollow hold
Reverse Plank 
*without rest!

A. Warm-up: 
10 Reverse snow angel
10 Hand release push-ups 
10 Hollow rock 
10 Jumping squats 
x 3 sets 

B. Push jerk + Split jerk @ from rack
5 min. Practice 
8 min. Go to heavy complex 

C. Amrap 7’ 
3-6-9-12-15...etc. Ground to overhead @ 60/40kg 
1 Rope climb btw. sets (RX: Legless) 

D. 5 sets for quality: 
3/3 TGU @ 24/16kg 
15 Kipping HSPU