1. SMR + 2 sets – 5/5 KB windmills – 5/5 KB bottom-up presses – 5/leg single KB front rack lunges – 4/4 bulgarian split squats + jump 2. Push Press – 5×5 @climbing weight 3. E7′ x3 15-12-9 – Thrusters @25/30 – Bar facing burpees 4. Acc. work 3x 15 bent over lateral raise
1. Upper body act. / 2 sets – 15 band pull aparts – 15 hollow rocks – 10 tall kneeling wall slides with foam roller – 10/10 bottom up KB press @light 2. 4 sets – 6 tall kneeling 1&1/4 DB press – 4-6 strict HSPU – 4-6 kipping HSPU 3. EMOM 15′ Odd: 15…
1. 2 sets – 8 tempo hip thrusts @without weight – 4/4 bulgarian split squat + jump 2. 2 sets – 3 clean DL – 3 high pull – 3 high hang high pull – 3 high hang power clean 3. Power Clean / EMOM 8′ – 2 P. Cleans @ascending, start 70% 4. Back…
1. 3 sets – 8/8 lateral pull downs – 8 ring face pulls – 8 tall kneeling triceps curls 2. 6 sets – 6 hollow body hold + DB pull over – 2/2 L-sit rope pull-ups 3. 3 rounds for time – 30/20 cals row – 20 hang squat cleans @43/30 – 10 lateral burpees 4. 5…
1. Full Body Warm-up 2. Find your 5RM Push Jerk 3. 5 rounds for time – 15/12 cals row – 10 T2B or T2Ring 4. 5 sets @climbing weight – 3 power cleans + 6 steps walking lunges + 3 thrusters 5. For time – 100 HSPU or 100 HRPU
1. Snatch Act. / 2 sets – 4 High pulls – 4 Snatch balance – 4 OH squats 2. Work up to a 2 rep max – /you can rest up to 15″ btw reps/ in 15 min 3. Back squat / E2′ for 12′ – 2 reps @80% + 4. For time 2 rounds…
1. SMR + Full body warm-up 2. E6′ for 42′ – 18/15 cals row – 15 Am. swings @24/16 – 12 pull-ups – 9 burpees – 6 DL @2xKB 3. Stretching
1. WL. Activation / 2 sets + Squat Clean – 3 stiff leg DL – 3 muscle cleans – 3 tall squat cleans , then E2′ for 10′ – 3 squat cleans @65-70% 2. Jerk Dip and Clean Pull E1’30” for 6′ – 3×5 @70% of best C&J , then E1’30” for 6′ – 5…
1. Upper Body Act. / 2 sets – 5 straight arm band lat pulldowns – 5 tall kneeling band rows – 5 tall kneeling face pulls 2. 3 sets / 1’30” rest btw sets – hold pull up pos. for 10″, then – max rep strict ring dip 3. 4 rounds for time / 1…
1. WL. Activation / 2 sets – 6 snatch grip DL – 3 snatch high pulls – 3 muscle snatch – 3 behind the neck snatch grip push presses 2. Squat Snatch @across @E2′ – 5×3 No TNG! 3. Back Squat @E2′ – 3×12 @60% 4. AMRAP 20′ – 20 pullups – 30 cals row…
