A) OH & HIP Mobility B) Snatch Balance Heavy Single C) Romanian DL 8-8-8-8 D) Burpee + Back Squat Ladder rest 3 Min Burpee + Shoulder Press Ladder rest 3 min Burpee + P.Clean Ladder
Read MoreA) OH & HIP mobility B) KB Bent Press 3-3-3-3 C) 15 Weighted Getups D) 5 Rounds 15 Press (75/45) 10 Hop over Burpees 15 Hollow rocks
Read MoreA) Muscle Up Work B) HSPU 5×5 C) Clean & Jerk Complex: 1 Power Clean+ 1 Clean +1 Split Jerk Heavy Single D) 5 min AMRAP 10 OHS (95\65) 10 situps 1 Min Rest 3 Mins Barbell Hop over burpees
Read MoreA) Bent over rev. fly (Y’s – thumbs up) 5-5-5 Bent over rev. fly (T’s – thumbs up)5-5-5 B) Hang Snatch (Full) Heavy 2 C) 15 min AMRAP 15 HR Pushups 10 KB DL 5 Max height Burpees
Read MoreA) L sits (Accumulate 2 min) Scaled: Lay on back with1 leg @ 90 and other knee tucked in, Arms at side B) TGU 3-2-1 C) 21-15-9-6 (75/45) Thrusters Burpees
Read MoreA) OH & HIP mobility B) Snatch Balance 2-2-1-1 C) Front Squat 3×3 @85% D) EMOTM 12 Odd: 3 Hang (Squat)Clean Even: 5 Dips
Read MoreA) OH Mobility B1) Scap Pullups 5×5 (3 sec pause up top) B2)Sotts Press (Snatch) 5×5 C) Back Squat 7×2 @85% D) 6 rounds 5 TnG Snatch (95\55) + 5 Hop Over burpees
Read MoreA) Sled rev. fly (Y’s – thumbs up) 5-5-5 Sled rev. fly (T’s – thumbs up)5-5-5 B) Team Situps 3 x15 1 min rest C) 2RFT 20 (each)OH Plate Lunges 30 Situps 40 KBS 50 Double unders
Read MoreA) OH & HIP mobility B) Snatch Balance 3-3-2-1 C) EMOTM 8 Power Clean & Jerk x2 (75%) D) 15 Min AMRAP 20 OHS 10 Burpees 20 Front Squat 10 Burpees 20 Back Squat 10 Burpees
Read MoreA) Front Squat Mobility B)Snatch Grip Press 5x 6-8 C) Front Squat @41×1 Heavy 3 D) “Annie” Double Unders\situps 50 40 30 20 10
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