2 rounds:
1min/leg Couch Stretch
1min/leg Lizard Stretch
1min/leg Pigeon Stretch

3 Romanian deadlifts
3 snatch high pulls
3 muscle snatches
3 tempo overhead squats (OHS), tempo 23X1
3 snatch balances
3 power snatches to OHS (receive each rep a little deeper, pause 2 seconds in receiving position)
3 snatch pull-unders
3 hang (squat) snatches

– You can break it into sets as needed. Complete the whole thing 1 to 3 times, starting with an empty barbell and adding load on each round if moving well
– Tempo 23X1 = 2 seconds down, 3 second hold at bottom, explode up, 1 second hold at top

2 rounds
35 Speed rope skips
8 Table top pulses
8 Scapular wall slides
4 Pike compression slides
8 Slow tempo plate squats
+
2 Rounds w/ empty barbell for QUALITY
3 Hang muscle cleans
3 Strict presses
3 Hang power cleans
3 Push presses
3 Front squats
3 Thrusters
+
Build to workout weight for thrusters and power snatches
* Practice few shorts sets of burpees and shuttle runs between weights
+
@ workout weight
160m Row
4 Thrusters
4 Bar-facing burpees
160m Row
4 Power snatches
4 Shuttle runs

3 x
AMRAP 4 min.
3 wall walk
6 toes to bar
9 USA swing@24/16 kg
27 double under
-rest 1 min. between the AMRAPs-

-rest 3 min.-

3x
AMRAP 4 min.
3 burpee pull up
6 box jump overs@60/50 cm
9 wall balls@9/6 kg
27 double unders
-rest 1 min. between the AMRAPs-

-rest 3 min.-

Until the 40:00 mark with a partner (6mins remaining)
One person is doing farmer carry, while the other person is holding a plank. Switch as needed.

45min-1h PK

• valintasi mukaan 😎

2 Rounds
10/side Xiao Pengs
5 Inchworms
5 Jefferson curls
5 Scapular pull-ups
3 Strict pull-ups
8 Handstand shoulder shrugs
+
Build to workout weight for DB push press, sled and SB over the shoulder
* Kipping Toes-to-Bar complex between weights
3 Tension swings (sponge/block between feet)
3 Kipping knee tucks (i.e., half a kipping toes-to-bar)
3 Kipping toes-to-bars
+
@ workout weight
12/8 (cal) Air bike
6 DB push presses
3 Strict pull-ups
10m sled push
10m sled drag
12/8 (cal) Row
3 SB over the shoulder
6 Toes-to-bars

2 rounds
0:30 Hang from bar
8 Scapula push-ups
8 Push ups
8 Slow, controlled plate squats*
* Holding a plate (or KB) in front for counter-balance
+
Build to workout weight for DB Hang CnJ and Box step overs
* Practice few sets of wall balls and wall walks between weights
+
@ Workout weight
12/8 (cal) BikeErg
8 Wall balls @ 9/6kg (20/14lbs), 10′ target
4 DB Hang clean and jerks @ 2 x 22.5/15kg (50/35lbs)
12/8 (cal) SkiErg
8 DB Box step overs, 20″ @ 2 x 22.5/15kg (50/35lbs)
2 Wall walks

8-6-4-4-4 reps:

strict pull ups
strict press

Go every 3:30

2 rounds
0:30 Hang from bar
8 Scapula push-ups
8 Push ups
8 Slow, controlled plate squats*
* Holding a plate (or KB) in front for counter-balance
+
Build to workout weight for DB Hang CnJ and Box step overs
* Practice few sets of wall balls and wall walks between weights
+
@ Workout weight
12/8 (cal) BikeErg
8 Wall balls @ 9/6kg (20/14lbs), 10′ target
4 DB Hang clean and jerks @ 2 x 22.5/15kg (50/35lbs)
12/8 (cal) SkiErg
8 DB Box step overs, 20″ @ 2 x 22.5/15kg (50/35lbs)
2 Wall walks