STRENGTH hang power snatch 3-3-2-2-2 METCON 4rnds 3 bar muscle up 7 hspu 8 front rack lunges 10 wallball
STRENGTH hang power snatch 3-3-2-2-2 METCON 4rnds 3 bar muscle up 7 hspu 8 front rack lunges 10 wallball
STRENGTH emom clean ladder 1st min: 1 clean 2nd min: 2 clean 3rd min: 3 clean etc…..(80%1rm) METCON 21-15-9 burpees box jump -1 REST- 21-15-9 slamball situp -1 REST- 21-15-9 A.swing push press
STRENGTH Back squat 5×5 (80%1rm) METCON 18-15-12-9-6-3 Power clean V-up Every rnds 1 rope climb.
METCON 5 x 3′ on – 1’30” off 15 wallball 15 pushup 15 kb.russian swing 32/24
STRENGTH clean 3-3-3-3-3 METCON 4rnds 10 clean&jerk 10 pullup 300 mt row
STRENGTH back squat 5-5-4-4-4 METCON amrap 15′ 20 double unders 2 muscle up 3 wall walk 12 db.snatch 20/10
STRENGTH 1 power clean + 1 hang squat clean METCON 21-15-9 pullup burpees 1’REST 15-12-9 wallball hspu
STRENGTH emom 10′ 2 snatch (80%1rm) METCON 4rnds 200 mt row 5 bar muscle up 10 burpees 10 ttb
STRENGTH Back squat 5-4-3-3-3 METCON 3rnds 300 mt row 15 situp 5 deadlift 10 air squat