5x5 Hang Snatch

WOD:
800M Run
50 Push Ups
50 Situps
400M Run
25 Vups
25KB Swings
200M Run
15 HSPU
15 HRPU
6 Wall Climbs
6 Burpees

BMU
warm up
classsis gimansztika + fekvők
bend feladatok
core

BMU:
2*10 front bend press
2*5 bar push up
2*5 hand pull up
2*5 - bar muscle up
2*5 bend BMU
Skill:
BMU with help

Wod:AMRAP
Bar push up 4
CTB 3
BMU with band 5 (fekvésben)
8' time cap

Pystypunnerrus 3x5 tempo 2011

samat painot, tauot 2 min.

Handstand
Hspu
Warm up:
classic gym
Core + push up
Shoulder skill

Fejallas 3szogbol falnál
Emelesbol zsugorba
Emelesbol Terpeszbe
Emelesebol nyújtva

Kipping mozdulat gyakorlása
Testhelyzetek kezdő - vég

Wod: 8 perc
Push up 6
Hang 20"
Handstand 20"

AMRAP 15
5 Overhead Squat (R)
5 Overhead Squat (L)
10 Front Squat 10/5kg
10 Air Squat
10 V-ups
10 Suitcase
10 Sit Up

ABC Anything Be Complete

4x10 Back Squat

WOD:
4 Rounds of the following
- 400M Run
- 50 Air Squats

Post:
3x1Min Plank

#MetCon | 3 rounds for time of:

block 1
- 10 box jump + depth jumps series complexes (60-40-20 cm)
- 10 plate swings (20/15 kg)
- 25 plyo tuck jump

block 2
- 10 sit & up + tuck jump complexes
- 10 BB muscle snatches (30/16 kg)
- 50 single unders

block 3
- 10 burpee + broad jumps series complexes (10 mt)
- 10 SB shoulderings (20/10 kg)
- 25 sit-ups

• sprint complex (10+5+10+5 mt) before/after every 3 stations"

“Pulse”
6 Rounds for Time (with a Partner)
12 Synchronized Burpees
16 Kettlebell Swings (70/53 lb)
49 Wall Ball Shots (30/20 lb)
400 meter Run (together)

With a running clock, as fast as possible perform the prescribed work in the order written for 6 rounds. Each team must perform the Burpees together and split the rest of the workout as necessary. Only one athlete works at a time except for the Burpees and the Run.

C&J
*jos jerkki sattuu niin clean

Clean and jerk waves -

Wave #1: 3 @70%, 2 @75%, 1@ 80%
Wave #2: 3@ 80%, 2@ 85%, 1@90%
Wave #3: 3@ 80-85%, 2@ 90-95%, 1@ 90-100%

*Rest 1:00-1:30 between sets Rest 2:00 between waves

Clean Pull

• 3x1 @110-120% (1s pause below knee) *rest as needed

Strength

A) 4x For Quality:

• 10 GHD Nordic Hamstring Curl

rest 60s

• 30m SB Bearhug Carry

rest as needed

B) 4x For Quality:

• 15-20 GHD Hip Ext.

rest 60s

• 45/45s Copenhagen Plank

rest as needed