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6th May 2019

Warm UP

2 sets of:

  • 3 Wall Walks
  • 30m Overhead KB Carry (Light)
  • 8 KB Goblet Squats (3201)

3 sets of (with an empty barbell):

  • 5 x Snatch High Pull 
  • 5 x Muscle Snatch 
  • 5 x Snatch Grip Behind the Neck Push Press 
  • 5 x Good Morning
  • 5 x Overhead Squat
  • 5 x Snatch Balance 
A.

OH Squat

  • 5 x 5 at last weeks heaviest weight.
B.

In 10 mins Build to a Heavy Complex of 1 Power Snatch + 1 Snatch (T&G) 

  • Then; EMOM8: 1 complex at max weight from above. 
C.

For time:

  • 21 - 15 - 9
  • TTB
  • Double DB Snatch (22.5/15kg) 
  • 50 DU in between each round 
D.

For Time: Go Hard 

  • 12 - 9 - 6
  • Ring MU
  • Burpee Box Jump Overs 

 

Latest workouts

- 24/06/2019

Warm UP

3 Sets:

  • 20 Cal Ski
  • 10 R. KBS
  • 12 Cossack Squats

3 sets of (with an empty barbell):

  • 5 x Snatch Grip Deadlift
  • 5 x Muscle Snatch
  • 5 x Snatch Grip Behind the Neck Push Press
  • 5 x Snatch Balance
Read more

- 22/06/2019

Warm up

EMOM 10:

  • Min 1- 40s Ski Erg
  • Min 2- Alternate The Following For 40s
    • NPU Burpee
    • Hollow Rocks
    • Reverse Lunges
    • Prisoner Squats
    • Hand Release Push Ups
A.

EMOM 10:

  • Min 1 - 15/10 Cal Ski
  • Min 2
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- 21/06/2019

WARM UP

3 Sets:

  • 200m Run
  • 8 Single Arm DB Press (Per Arm)
  • 30s Single Leg Glute Bridge Hold (R&L)
  • 12 R. KB Swings
A.

EMOM 12:

  • Min 1- 10 Deadlifts @ 100kg/70kg
  • Min 2- 10 Bar Facing Burpees
B.

For

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