Triple Monday

Bodyweight was bad today like really bad: Have you ever tried burpee tuck jumps? No fun at all…

Warm-up 3x (I only did 1 round, ’cause I coached the CF Kids right before)
200m run (100m for me…)
10 shoulder tabs in push up position
10 lunges
10 kips

Metcon emom 15
I 8-10 strict hspu/pike presses- I did it outside and two rounds inside on the hard floor, so I got like 4-5 only in that 1 minute slot
II 30-45 sec L-seated dead hang
III 45 sec crab hold at the top

Metcon amrap 25:

25 burpee tuck jumps
25 candle stick to squat
10 hollow rocks
10 lunges
200m run
4 rounds + 29 or sth
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Warm-up
Snatch position play (skipped it, haha, was totally messed up from the bodyweight wod)

2x
4 nordic hamstrings
10 alfredson calve raises lvl 1

Metcon (No Measure)
2x 30sec work, 30sec rest
front squat (65kg)
pendlay row (1x65kg, 1x60kg)

2min rest

3x
30sec each side, 30sec rest
split squats /w db or kb 820kg dumbbell)
one arm ring rows

2min rest

3x
30sec each side, 30sec rest
one legged rdl /w db or kb (16kg)
even: band pull aparts / odd: band face pull
——————————————-

Weightlifting

Snatch Day

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