Start up
stretch for 4 mins

choose one:
2 mins of running, rowing, airdyne, jax, jump rope, rope slam

3rds(8)
2 suicides
4 superman
6 lunge

Metcon/*Rx(15)
ot 3 min complete the following :
12 ab mat sit-ups
200m run
12 goblet lunge 35/25-*45/35

score equals time if slowest round

3x5
bk and hip ext
ghdsu

Finisher
50 over under(abs)
50 arm circles
1 min sh distraction
1 min IT stretch

24 Min E6MOM (ogni 6 minuti x 4 volte) of:
BB Power Snatch 2 reps + BB Hang Squat Clean 2 reps + BB Power Clean & Jerk (70/45Kg) 2 reps Assault Bike 20/15 Kcal sprint
BB Power Snatch 2 reps + BB Hang Squat Clean 2 reps + BB Power Clean & Jerk (70/45Kg) 2 reps BB Complex must be unbroken.

(1+1)-(1+1)-(1+1)-(1+1)-(1+1)-(1+1)-(1+1)-(1+1)-(1+1)-(1+1) of:
BB Squat Snatch + Overhead Squat

Start @ 80% 1RM and add weight by feel.

Target is complete 10 good sets, not to hit a max.

EMOM 9 min

In 90s:
5 snatch 52/43 kg
In 60s:
10 WB
Hollow to arch roll
30s:
Rest

AMRAP 15 min
5 x handstand push-up
7 x snatch 42kg
9 x box jump

Monday 5th March 2018

PUSH PRESS

5-5-5

Warm up and work up to a heavy set of 5. The barbell comes off the floor.

Post loads to comments.

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Performance
5 Rounds for Time:
300m Run
7 Chest-to-Bar Pull-Ups
14 Alternating Pistols

Fitness
5 Rounds for Time:
300m Run
7 Jumping Chest-to-Bar Pull-Ups
14 Alternating Reverse Lunges

Post time and Rx to comments.

Workout 18.2
1-2-3-4-5-6-7-8-9-10 reps for time of:
Dumbbell squats
Bar-facing burpees

Men use 22,5kg dumbbells
Women use 15kg dumbbells

Workout 18.2a
1-rep-max clean

Time cap: 12 minutes to complete 18.2 and 18.2a

Scaled: (Ages 16-54)
Men use 35-lb. dumbbells, stepping burpees allowed
Women use 20-lb. dumbbells, stepping burpees allowed

1-2-3-4-5-6-7-8-9-10 reps of:
Dumbbell squats
Burpees

Then, WORKOUT 18.2A:
1-rep-max clean

12-min. cap for 18.2 AND 18.2a

DAY 1
WARM-UP Of the Week
• 5 Min EMOM of:
Double Unders 30-50 reps +
• 3 Round Not For Time of:
Ring Rows (Feet parallel on ring) 10 reps
Close-Grip Push Ups 10 reps
Air Squats 15 reps
Strict Toes to Bar 5 reps

Start up
stretch for 4 mins

choose one:
2 mins of running, rowing, airdyne, jax, jump rope, rope slam

3rds(8)
4 strict pull ups
6 side lunge
8 sit ups

Metcon/*Rx(12)
otm 12
even-15 cal bike, row, jing jang, 20 rope slam
odd-choose a different movement from the even list.

2x8(10)
curls
rev fly

Finisher
2 min hip opener
30 scap pu
60 temp tantrum