Row 30 min.

500m row
then
2 round of 5 reps each
Sots press behind the neck
pressing snatch balance
no feet Snatch pull under
Snatch Pull
Split snatch
high hang snatch
snatch

---

15 Min AMRAP

3 squat Snatch
6 Strict HSPU
18/14 Cal Row
@60/42.5

Every 1:30 x 5
-12 c2b

2 rest

Every 2:30 x 5
-15 t2b
-12 pistols

12 Min amrap

• 30 Double unders
• 3/6/9/12/15… Thrusters 35kg

Kommentoi mitä painoa käytit

Fast sprint

50m sled push
25 box jump over
50m sled push
25 box jump over

Amrap 20
NATE X 2
4 ring mu
8 hspu
16 kettlebell swing american 24kg

На двоих.При каждой смене( разбиве) 5 берпи:
100 отжиманий строго, парням от колец или брусьев
100 приседаний с 2 гирями 24/16
100 тяг с гирями
100 выпадов все с гирями

2 Sets of

3 x 800m Run*
– Rest 0:45 between repeats –
— Walk/jog for 5:00 between sets —

• Run your 1st 800m of each set @ your 5km pace, then either stay at the same pace or run a little faster on the following 800s in the set.

For Total Load:
5 Sets of 4

*Aim to increase weights from 5.27.22
*Hit clock icon to view previous scores