Lepoja/Uimakoulu

Podipilding

1) 1-2 Strict TTB, not all out!
2) 10+10 kb/dB row
3) 10+10 single arm dB Bench press

Mark the weights of Bench presses.

Amrap 13
55 DL 100 kg
55 back squat 30 kg
55 cal row
55 HSPU

Omatoimista venyttelyä 20 min

60 min
WU for 10 min
A. Skill: BMU practice for 25 min
Progressions
BMU x 1
B: Skill: MU practice for 25 min
Progressions
MU x 1

5 x 3 power snatch - 115 lbs

then..

1 power clean @80% - 95 lbs
1 hanging squat clean
1 power snatch
1 hanging squat snatch
1 overhead squat

3 rounds

Etukyykky
2x5 @ 72%
2x3 @ 76%

In a team of 2 IGYG
4 min AMRAP
4 DEADLIFTS 75%
3 min AMRAP
3 DEADLIFTS 80%
2 min AMRAP
2 DEADLIFTS 85%
1 min AMRAP
1 DEADLIFT 90%

rest just the time to lead the barbell between each amrap. ;)

then
EMOM 10 MINS
1 DEADLIFT 95 %

For time:

100 Double Unders
then:
5 Rounds
7 Push Jerks (95/135#)
12 Toes through rings