”Glen”
For Time:
30 Clean and Jerks (135/95)
1 Mile Run
10 Rope Climbs
1 Mile Run
100 Burpees

4 kierrosta aikaa vastaan:

• 20 raaka tempaus (N 30kg / M 42,5kg)
• 50 tuplanaruhyppy

A: Back squat 5RM in 20min
B: CGBP 5RM in 20min

Back squat 5 sets of 6

Raakatyöntö + työntö RM
1+1@95%
1+1@90%

Takakyykky 3RM
3@95%
3@90%

Askelkyykky 3x5+5 kuormaa
Takakyykky hyppy 3x3@20%

50kg
9kg

21 dl
7 wallball
15 FS
7 wallball
9 hpc
7 wallball
6 stoh
7 wallball
9 hpc
7 wallball
15 fs
7 wallball
21 dl
7 wallball

Accumulate:
100 Heavy Band Leg Curls each
150 Banded Pull-Throughs

Front squat 5 x 5

Tempaus + Snatch balance RM
1+1@95%
1+1@90%

Rive + raakatyöntö + työntö RM
1+1+1@95%
1+1+1@90%

Etukyykky 2RM
2@95%
2@90%

Suorinjaloin mave 3x4

For time with a partner:
40-30-20-10
Squat Snatch (42.5/30kg)
*200 Meter Farmer Carry after each set (32/24kg per hand)
– One person works. Split as desired.

• Rx+: 52.5/35kg + Heavier carry
• Option- Thruster instead of squat snatch.
• 30:00 Cap