Strong Body Blog

WU: 3-5’ gymnastic
3 slow round:
- 10 Slow pushup
- 20m bear walk
- 10 Russian swing - heavy

A.3 rounds 
- 6-8 HSPU (deficit or regular, strict or kipping) (Open: Box HSPU or Z-press)
- 8-10 Strict T2B (Open: Hanging Leg raises)

B Snatch 
E90" - 3 sets (speed focus)

3 Snatch High Pull – climbing, start at 50%1RM (Open: practice)
E90" - 5 sets
2 Snatch Pull + 2 Squat snatch – climbing, start at 60%1RM (Open: practice with light weight)

C.EMOM 10'
- 5 BSQ 50%

D: Wod

AMRAP 10'
- 10 one handed KB squat clean thrusters (Rx: 24/16, Open 16/12)
- 20 mountain climbers
- 30 russian twists with plate (Rx:15/10, Open: 10/5)

A: 8 min gymn+mobility

B: 8-10 min practice (butterfly pull up, hspu, du, bar-ring mu)

C: Every min, for 10min (5sets)

odd: 10 deadlift Rx: 100/60kg Open: 70/35kg
even: 5-10 SHSPU Open: 8-10 Pike push up or deficit push up

D:"RunTrack" or

Rx: Every min 200m run x10
Open: every 90 sec 200m run x7

or: Amrap 10’

10 double kettlebell thruster 16-24/816 kg

30 du

5/3 bar mu, open band, on box jump 

300 m row

E: Streching, focus hamstring and full leg

A: 8-10 min smr& activization

B: 2 light rds

only BB

10 squat snatch 
10 snatch balance
10 snatch press
10 burpee

C: Every 90 sec x 8set

3 position snatch Rx: climbing Open: max load 80%

1 high hang snatch + 1 hang snatch + 1 snatch

D: Amrap 5" x 2

1 box jump RX: 70/60cm Open: 60/50cm
1 sumo dl high pull Rx: 50/35kg Open: 40/25kg
1 bar facing burpee

2,2,2, 3,3,3,4,4,4,5,5,5....etc

rest btw set 3 min

E: 3 sets

15 kb sit up+1-1 twist
15 kb pull over

A: 8 min active mobility

B: 3 light rds

"BB" warm up
3 muscle clean
4/4 front rack lunges step
5 thruster
6 burpee pull up
7 hindu push up
8 cossack squat

C:  Every 90 sec x 8set 

3 position clean RX: climbing,  Open: max load 80%
1 high hang clean + 1 hang clean + 1 clean 

D: 3 rds

30 push press Rx: 50 kg / 35kg Open: 40/25kg
20 front rack reverse lunges 
10 c2b Open: pull up

E: 3 rds
8 dragonfly
20 banded good morning