Barbell High Pull 4x8 reps.

Start up
stretch 4 mins

choose one: 2 mins of running(400m) rowing(500m), airdyne, jax, jump rope

2rds
10 pass through
10 halo
10 p2b

Metcon/*Rx(25)
3rds
10 bench press
10 dips

20 cal row

3rds
8 strict pull ups
8 bicep curls

20 cal airdyne

3rds
6 bent over row
6 tricep push ups

20 jing jang

3rds
4 db press(hvy)
4 s/a row per

20 burpees

Finisher
2 min s/a para stretch
1 min chest opener
50 sit ups

3 sets of 10x dB press at 2x15kg sitting down
2000m ski erg
2000m assault bike

Clean high pull 10x2

3 rounds
10 front squat
20 chest pull up
50 double under

3 Rounds of:
200 Meter light Jog
15 Banded Pulldowns
30 DB Floor Press, neutral (light)

Thursday 28th June 2018

CLEAN

Performance
Every Other Minute on the Minute x 10:
Clean

Use the first few sets to build, with the goal of making a few reps heavier than last week’s heaviest successful weight before dropping weight for the final 2 reps to finish on a few at a lower percentage.

Fitness
Every 90 Seconds x 10 Sets:
2 Clean Deadlifts (3 seconds down) + 1 Power Clean + 1 Front Squat

If you’re newer to the lifts, then choose the Fitness option and work on pulling strength from the floor. Use the first few sets to build, with the goal of making a few reps heavier than last week’s heaviest successful weight before dropping weight for the final 2 reps to finish on a few at a lower percentage.

Post loads to comments.
Exposure 3 of 8

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For Time:
50-40-30-20-10
Russian Kettlebell Swings 24/16kg
Sit-Ups

Post time and Rx to comments.

3 min Roll & activation

5 min set up explain

6 min 12 station FIREDRILL 20s ON :10s OFF

6 stations, 5mins ON : 1mins TRANSITION
am-RAMP (As Many ROUNDS as MODERATELY possible ;)

1) BOX UPS & TRX HAM CURL
2) AB ROLL OUT & CANDLESTICKS
3) SA KB FRONT RACK SPLIT SQ (55 & 35, TOTAL REPS) & HIP BRIDGES
4) CLAMSHELL & DBL KB SQ (55’s & 35’s)
5) BB STRICT PRESS (35 - 55lbs) & K2E Mountains or hanging
6) BB Inverted row & Elevated PU

REP SCHEME
12 reps (except for where you are HEAVY with KB’s)

5mins for AMRoundsAP : 1 min to rest/transition/Adjust lbs

• Varpaat tankoon ja pistoolikyykkytekniikka

20 min EMOM

min 1. 30 sek assaultbike watt 50 %
min 2. scaled pistol squats/bulgarian squat., 6 + 6
min 3. 30 sek row/ski watt 50 %
min 4. 8-10 knees to elbows

‘Nicole’ 20 min AMRAP
400 m run
Max reps pull-ups

*pullups are performed unbroken. At the point you drop from the bar, you go for another 400 m run, then return for another set of max reps of unbroken pull-ups.
* Score is total reps of pull-ups