"Abs of Steel"

For time:
Buy in: 50 x Toes to Bar
Then,
50 x Front Rack Walking Lunges (52.5/35kg)
*Every time you drop the bar complete 10 Bar Facing Burpees

• 10:00 Cap
• Rx+: 60/42.5kg

Takakyykky 1,1,1,1,1

nousevilla painoilla, alkavalla 2 min.

Activation:
-Lat activation with rubber band
-Arch / Hollow with feet on ground/box

Kipping practice:
-Arch / hollow with growing kip
-Kipping with feet together
-Kipping C2B

Butterfly practice:
-Pull throughs gradually growing ROM
-Butterfly with feet together
-Butterfly C2B

Workout 14.1

Complete as many rounds and reps as possible in 10 minutes of:
30 double-unders
15 power snatches, 35/25kg

Bodaus, valmentajan valinta

3 x Hang Power Clean

@70% of 1RM Pwr Clean

Above knee and below knee

For time:

• 66 deadlift 110/75 pounds or 50/30kg
• 66 box jump 24"/20"
• 66 KBS 1,5/1 pood or 53/35lb or 24/16 kg
• 66 K2E
• 66 sit ups
• 66 pull up
• 66 thruster 55/40 pounds or 25/15kg
• 66 wall ball
• 66 burpee
• 66 DU

Every 1:30 12 x

@ 50% of 1RM Back Squat (Round up to closest 5kg)

1) 3 x Front Squat
2) 6 x Back Squat

3 x 3

AHAFA (As Heavy As Form Allows)

~87.5% of 1RTM

3min rest between sets