FOR TIME
4 ROUND OF:
10 DOUBLE DB SNATCH 2X22,5/15 - 15/10
20 SIT UP
10 RENEGADE ROW
400 MT RUN
THEN 3 ROUND OF:
10 MAN MAKERS
10 STANDING SEE SAW PRESS
10 DEVIL PRESS

Warm up(10)
100m run
10 heel grab
10 knuckle draggers
10 squat jumps
5 body builders
10 knee grab
10 side lunge
100m run
:30 quad stretch per

WRK(15)
Work for 15:00 minutes
5 burpees
10 plank taps
15 sit ups

Finisher
50 round the world
1:00 min samson per

For Time:
100 Double Unders
9 Bar Muscle-ups
15 Squat Cleans (185/135)
100 Double Unders
9 Bar Muscle-ups
12 Squat Cleans (185/135)
100 Double Unders
9 Bar Muscle-ups
9 Squat Cleans (185/135)

Kilos: 84/61

Kaikki osiot, A-D putkeen (noin 2min levolla)

A.
4 RFT:
12 DB squat snatch (alt)
10m HS walk (30s HS hold)
8 Burpee box jump over

B.
5 RFT:
500m Bike erg
1 rd of strict ”Cindy” (5-10-15)
1 rd of DB ”D.T.” (12-9-6)

C.
3 RFT:
20m FR DB walking lunges (2xDB)
8 Sandbag cleans

D.
4 RFT:
10 Hang KB snatch (2xKB)
15 GHD
20 cal row

Rest as needed between sets.

AM: 45 min
1 min run/1 min walk
6.7 km, 6.52 min/km
HR 130/159

PM: 140 min
Warm up for 15 min

1.MU
- Drills
- MU 14x1
- MU 7x2
- MU x28

2.BCTB
- Bfly x 20
- BCTB x 15 (singles)

3.Gymnastics capacity
4 rounds @ 85% effort:
15 Cal Tornado Bike
Tough effort Butterfly pull ups
- Rest 60 s. between sets
- Reps: 12, 11, 10, 10

4.Strength
A. 4 sets:
TE Ring push ups (RiR 1-2) - 12 10 9 9
TE Bulgarian ring row (RiR 1-2) - 10 9 10 9

B. 3 sets:
8 DB Z-press - 25 lbs
12 banded face pulls
10 hollow rock + 10 v-up + 10 tuck-up + 10 s. hollow hold

5 backsquats

Build up to a heavy set of power snatch + snatch of the day.
- 2 x same weight
- Heavy, but fast!
- Use 15-20 minutes.

Snatch balance, 5 sets of 5 - moderate to heavy weight.
- Rest 2:00 minutes between sets.

3-4 Rounds of:
5+5 1-arm sotts press / arnold press
5+5 Windmills, 10s stop at bottom
5+5 OH Weighted split squat*

*Splitti squatissa ota saksauksen catch asento ja tee siitä kyykky alas siten, että takajalan polvi osuu maahan ja ojennu ylös. Pyri puskemaan etujalalla vastaan, ettei polvi valuisi liiaksi nilkan yli.

36 cal ASS
30 clean & jerk
24 cal ASS
20 clean & jerk
12 cal ASS
10 clean & jerk
10 dball over shoulder 50
10 clean & jerk
12 cal ASS
20 clean & jerk
24 cal ASS
30 clean & jerk
36 cal ASS

clean & jerk= 50 - 60 - 70 kg i hhv 30,20 og 10 sæt

EMOM Pull ups
Every minute add one rep
Unbroken rounds