Peruskestävyysvauhtia tartanilla 51.50.

20 Min of:
Row @ 60-70% MHR
6 Interval of:
Row 20’’ @ max effort 40’’ @ easy pace
5 Min of:
Row @ 60-70% MHR

3 Round of:
GHD Sit Ups 21 reps
C2B Pull Ups 21 reps
Pistol Squats 21 reps
Wear Vest (10Kg)
12 Min Timecap

Tuesday 10th April 2018

CLEAN AND JERK COMPLEX

Every Other Minute on the Minute x 14 (7 reps):
Clean Deadlift + Hang Clean High Pull + Hang Power Clean + Push Jerk

Keep this complex relatively light today (70-80% of Power Clean & Jerk 1RM) and focus on executing perfect positions on each movement.

Post loads to comments.

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3 Rounds for Time:
400m Run
16 Single-Arm Dumbbell Hang Clean and Jerks 50/35
12 Pullups

For the Dumbbell Hand Clean and Jerks, perform 8 on the left then 8 on the right. Scale the Toes-to-Bars to Hanging Leg or Knee Raises as needed.

Post time and Rx to comments.

Build up to a 1RM of the following complex:

• 1 Halting Snatch deadlift
• 1 Squat snatch

TEAM WOD Max Calories in 20 Minutes
In teams of 2
Station 1 : 5 Strict Pull Ups 10 Push Ups
Station 2: Max cal Row

10 min AMRAP

*Odd min 3 x Snatch grip deadlift, you choose the weight
*Even min 1x power clean + 2 x front squat, the same weight as in deadlift.

Body Armor
3 Giant Sets:
10 Dumbbell Bench Press
15 Romanian Deadlifts
20 Close Grip Pushups
25 Weighted Hip Extensions (25/15)
Rest 2:00

For time

10 Min of:
Assault Bike

4’ @ 60% MHR
3’ @ 70% MHR
2’ @ 80% MHR
1’ @ 90% MHR

2’ rest +

10 Interval of:
Assault Bike 10’’ @ max effort
50’’ easy pace
Record best peak Wattage in 10’’ max effort