Strong Body Blog

A. Warm-up: 
Easy “Amrap” in 8 mins. 
10m Walking Lunges 
10 V-ups
10 PVC OHS 
45s. Handstand hold 

B. Power snatch - warm up to 50-60% of 1RM 
Then..
For time:
10-8-6-4-2-4-6-8-10 reps of:
Unbroken Tng Power snatch @ 50% of 1RM Snatch 

C. Every 2’ x 5 sets 
Back squat x 5 reps @ 70% of 1RM 
Strict pull-up x 10 reps (ring row x 15-20 reps) 

D. “Accessory”
BB Bent over row x 8 reps @ heavy 
Single-arm Push-up hold x 30/30s. 
x 3 sets

WU:3-5’gymnastic
2 rounds:
5 Walkout
10 Slow push up
10 Ring row
10 Lunge
 
A.
8’ HSPU practice
Rx: 50 Def. kipping HSPU for time
 
B.
8’ Kipping Pullup, C2B or Bar MU practice
Rx: EMOM 6’ – 3-5 Bar or Ring MU
 
C.
AMRAP 25’
80 DU (160 SU) 
12 Am.Swing 32/24kg
12 C2B
12 Reverse Lunge with KB (Goblet hold)
12 Wall Ball
 

WU: 3-5’ gymnastic
2 rounds:
30m bear walk (2*15m)
16 Jumping lunge
20 Russian swing
 
A.
4 sets:
1’ work/2’ rest
Max reps Back squat @60% 1RM  
(if you work in pairs do it in delay, eg. Person#1: 0:00-1:00, Person#2: 1:30-2:30)
 
B.
3 rounds for time:
75 Air squat
25 Power clean @40/30kg
 
TC: 15’
 
C.
2 rounds:
45m each arm One handed FW 32/24kg
45m monster walk

WU: 3-5 gymnastic
3 slow rounds:
5-8 Strict pull up
12 Jumping lunge
10 Light (empty) BB Snatch balance
 
A.
EMOM 5’
5 Power snatch @60% 1RM
Immediately….
EMOM 4’
4 Power snatch @70% 1RM
Immediately….
EMOM 3’
3 Power snatch @80% 1RM
 
B.
4 rounds for time:
15 Target burpee
15 OHS 50/35kg 
TC: 10’

C.
3 sets:
30m Heavy KB Fr.rack carry
0:30 Hollow hold