7 x 2min erät:
1pc + 1 hpc + 1 sp + 2 pp + 3 pj + 1 split jerk
5 bar over burpee

AMRAP 2:00
Clean and Jerk (110/75kg)

Rest 2-3min

AMRAP 1:45
CJ (102.5/70kg)

Rest 2-3min

AMRAP 1:30
CJ (92.5/65kg)

Rest 2-3min

AMRAP 1:15
CJ (85/60kg)

Rest 2-3min

AMRAP 0:45
CJ (60/42.5kg)

Two person in a team. One person working at a time.

AMRAP 10
10 cal row
10 wall balls
15 abmat sit ups
-2 min rest-
AMRAP 8
Burpee mash up
1+1, 2+2, 3+3
-2 min rest-
1000m slamball run

For Time:
21-15-9
STOH (60/40)
T2B

For time:

10 C2B Pullups

15 Thrusters 50/35kg

20 Med Ball Situps

Run around the box

20 Med Ball Situps

15 Thrusters 50/35kg

10 C2B Pullups

Death By Pistol Squat (alternating legs)
Perform 1 Pistol on the first minute. Do 2 pistols on the second minute, and so on, until you fail to complete within the minute.

For time:

• Run 1 mile
• 100 sit-ups
• 100 back extensions
• Run 1 mile

Mix and match back extensions and sit-ups as needed.

5 kierrosta aikaa vastaan:
400 m juoksu
10 toes to bar

400m farmarikävelyä (valitse paino)
30 x burpee
20 x CTB/leuka
10 x raakatempaus 50/35kg
20 x CTB/leuka
30 x burpee
400m farmarikävelyä

http://opexfit.com/september-20-2014/

A. snatch grip DL build to a tough concentric only in 8mins

B. snatch from high blocks build to a tough single

C. OHS build to a tough double

PC TnG x 5 build per set
8 burpees AFAP
AD 18sec all out
rest 4-6mins x 3

Notes:
– record numbers for ABC
– start with a tough TnG PC weight and make small builds
– recrod rest times