Total 105min
A. WU: 500m row, 2 rounds: 10 T2B, 10 back raises, 10 situps, mobility
B.Olympics: 1 RM snatch
Taitoharjoitteet 10min
Nostot 20kg, 20kg, 22.5kg, 25kg, 25kg 27.5kg 30kg 4. yrityksellä
C. Strength
HBBS Wendler week 3
Bench press Wendler week 3
D. Post WO 700m row

Start off with couplet of:
5 rounds of:
Snatch Balance 95 lbs x 5
Chest to Bar pullups x 10
5 rounds of:
OHS x 5
Toes to Bar x 10

followed up with quick burner for about 150 - 200 DUs.

5 reps

3x5 @50%
3x4 @60%
3x3 @70%
2x2 @80%
6x1 @90%

of your 1RM

5x 10m laying on your stomach, facing wall
1min rest

5x 10m laying on your stomach, facing front

As fast as possible!

4x5 sitting box jumps

10 2-minute rounds of:

• 5 pull-ups
• 10 push-ups
• 15 squats
• 5 pull-ups
• 10 push-ups
• 15 squats
• Row for calories

Rest 1 minute between rounds. Enter the number of calories rowed each round as result.

For Total Reps
2:00 - Max Reps Pull Ups
2:00 - Max Reps Pistols
2:00 - Max Calorie Row
2:00 - Max Wall Balls (20/14)

Emotm for 10min:
2-5 muscle ups

21-15-9 of

Front squat @35
T2B
American swing @12