Power clean 5x3
Squat clean 6x1
2thruster+2 push press 5sets

30 wall ball 10kg
30 ring dips
30 back squat 30kg
30 pull up
30 sumo deadlift 30kg
30 push up
30 v sit
30 burpees
30 toe to bar
30 american swing 24kg

Back Squat 3-3-3-3-3
Bench Press 3-3-3-3-3
3 Rounds Max Reps Air Squat
3 Rounds Max Reps Push Up

Score by adding max weight of Back Squat and Bench Press
and Lowest rep round of Air Squat and Push up

Back Squat 210,225,240,255,265(failed)
Bench Press135,145,155,165,170 (failed)
Air Squats: 35,37,42
Pushups: 42,32,28

Score: 255+165+35+28= 483

Towel Chin-Ups + Decline Dumbell Tricep Press:
- 13 + 10 x 12kg, 11 + 10 x 14kg, 9 + 10 x 14kg

Butterfly Pullups + 20kg Plate Situps:
- 10 + 10, 10 + 10, 10 + 10, 20 + 10

20kg Dumbell Hammer Curls + Dips:
- 5(each arm) + 10(BW), 5(each arm) + 10 x 10kg, 5(each arm) + 10 x 20kg

Close Grip 22.5kg Barbell Curl + Wide Grip 22.5kg Barbell Curl + Cable Overhead Tricep Extension 8.75kg:
- 12 + 5 + 10(each arm), 12 + 5 + 10(each arm)

18 Min A.M.R.A.P.

15 Box Jump 24/20
12 P.P. 115/75
9 Combo's

3 rounds for time:

400m Run
20 WB 20 lbs/14 lbs
10 Pull-ups

Da 1- 10
A 10 -1
Hspu/ohs 40 kg
Alla fine di ogni round 2 bar mu

For Time:

• 100 Pull Ups
• 100 Push Ups
• 100 Sit Ups
• 100 Squats

Saturday 120324

Overhead Squat 3-3-3-3-3 reps

115 - 135 - 155 - 185(f) - 175(PR) - 185(f)

Pumped on the new PR. Shoulder flexibility is limiting factor on 185, not strength. Back to the yoga mat!

2 miles
20 Pull ups
50 Push up

(Run)TTB: 14:34

Plus
50 Handclap push ups
30 Ring Dips