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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

- 22/10/2019

WARM UP

3 sets of:

  • 5 Front Squats
  • 5 Strict Press
  • 5 Push Press
  • 5 Clean Grip OH Squats (2s Pause in Bottom Position)
  • 5 Jerks
A.

Dead Stop Front Squat

  • 5 x 6 at last weeks max weight
  • Bar must 'rest'
Read more

- 21/10/2019

Warm UP

2 sets of:

  • 400m Row
  • 10 Squats Jumps

3 sets of (with an empty barbell):

  • 5 x Snatch Grip DL
  • 5 x Snatch High Pull
  • 5 x Snatch Grip Behind the Neck Push Press
  • 5 x Overhead Squat
  • 5 x Snatch Bal
Read more

- 19/10/2019

Warm up

3 rounds for quality

10m walking lunge
4 wall walks
10 ring rows
10m OH plate carry duck walk (10/5kg plate)

A.

For time:

  • 10 cal Assault Bike
  • 10 TTB
  • 20 cal Assault Bike
  • 20 TTB
  • 30 cal Assa
Read more

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