3 rounds for time

• 27 cal row
• 21 GHD situps
• 15 Pullups
• 9 Snatches 40kg
• 3 Ropeclimbs

3 rounds for time:
800m run
25 pull ups

Rest exactly 1 minute between rounds.

Monday 11th June 2018

BENCH PRESS / FRONT RACK STEP-UPS

A1) Barbell Bench Press (30X1):
3 x 10

A2) Dumbbell Front Rack Step-Ups (30X1):
3 x 10

Start light enough to be able to move through the reps without needing too much rest between sets, or around 60% of what you could perform for 1 rep. Use a box height that allows for “Squat depth” on the working leg.

*Warm up and then perform a set of Bench Presses, followed by a set of Dumbbell Front Rack Step-Ups. Repeat for 3 work sets of each, resting 30 seconds to a minute between movements.

Post loads to comments.
Exposure 1 of 8

---

2 Rounds Not for Time:
600m Row
15e Single-Arm Kettlebell Swings
600 Run
15e Single-Arm Kettlebell Swings

Move at a moderate pace on the runs/rows, and use a medium-heavy kettlebell for the swings.

Post work to comments.

Front Squats (with shitty barbell)
45 x 10
95 x 5
135 x 5
155 x 5
165 x 5

Power Cleans (with shitty globo barbell)
95x3x3
115x3x3

3 rounds of
Parking run til 2nd floor ramp (4th floor to 2nd floor)
10 pull ups
20 push ups
30 sit ups

Time: 16:40

2 Options:
– 400 Meter Sled pull/push at light
or
– Reverse Hypers: Accumulate 75-100 Reps

E2MOM*10

12 wallball
9 kbs
6 kbs

Unbroken sets, RPE4

Power clean 5x2

(1+1+1+1)-(1+1+1+1)-(1+1+1+1)-(1+1+1+1)-(1+1+1+1)-(1+1+1+1) of:
BB Snatch Pull + Squat Snatch + Low Hang Squat Snatch + Hang Squat Snatch 77.5-85% 1RM
Use % of Squat Snatch 1RM

Front squat 5-5-5-3-3-3-2-2-2

5 Power Snatch
10! Toes to Bar