Warmup: – Clean Prep Weightlifting: 16´Emom – Power Cleans Mins 1-4: 6 T&G Power cleans -Rest 2 mins- *Mins 7-10: 4 T&G Power cleans -Rest 2 mins- *Mins 13-16: 2 T&G Power cleans *Start @ approx. 50% of 1RM PC – you can keep the same weight...
Warmup: 400m, then 3 x… – 15 A/Squats – 10 Dislocates – 5 InchWorm Strength: E3mom for 12´ – Front Squats 1/4 FRONT SQUATS + 1 1/4 BACK SQUATS *Rack bar after FS, take 5-10 secs then re-rack for BS *Start @ approx. 50-55% of 1RM front...
Warmup: – Foam Roller Strenght: Build to heavy one – Strict Press On the 0 @ 80% On the 1 @ 85% On the 2 @ 90% On the 3 @ 85% On the 4 @ 90% On the 5 @ 95% On the 6 @ 90% On the 7 @ 95% On the 8 @ +95% * in 3´min add. Build to a Heavy Single for the Day...
Warmup: – 5´DU Strength: 6 Sets for heavy 1 – Bench Press: *Use Rep Sequence: 5-4-3-2-1-1… Strength: 6 Sets for heavy 1 – Back squats 5-4-3-2-1-1… WOD: [GIRL] Grace. For time: – 30x Clean and Jerk with 60.00kg /...
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