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9th September 2019

Warm UP

3 Min Assault Bike, Building Pace.

3 Rounds:

  • 5 Muscle Snatch
  • 5 Behind Neck Push Press
  • 5 OH Squats
  • 5 Snatch Balance
  • 5 Low Hang Snatch
    • * to be completed with an empty bar
A.

Hang Snatch + Overhead Squat

  • 5 x 1 + 2 + 1 @ 75% 1RM Snatch
B.

AMRAP 10:

  • 10 OH Squats @ 60kg/40kg
  • 10 Bar Facing Burpees
C.

3 Rounds For Time:

  • 400m Run
  • 15 Wall Balls 9kg/6kg
  • 15 HSPU

 

 

 

Latest workouts

- 12/11/2019

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.

E3MOM for 21

  • 1) 3 heavy single power cleans + 2 Front Squats
  • 2) 20/15
Read more

- 11/11/2019

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

- 09/11/2019

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.

8 min AMRAP

  • 8 Ring MU
  • 8 HSPU
  • 8 Box Jumps
B.

8 min AMRAP

  • 10 Russian Swings
Read more

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