200m run

15-12-9 reps of:
- air squat
- push up
- sit up

200m run

12 MIN AMRAP

20 Box jump over
20 OHS 42,5kg
200 m Run

Paused Front Squats (3 count pause in bottom, no bounce to stand): 1X3@75%, 2X3@85%, 1X2@90%, 1X1@95% – based on 1rm Front Squat, rest 90 sec.

Jerk from Blocks/Racks (based on 1rm jerk) – 1×5@75%, 1×3@80%, 1×3@85%, 1×2@90%, 1×2@95% – rest 60 sec.

Беговая тренировка
5х(700м в Л-темпе+ 300м в И-темпе), отдых 4 минуты между раундами

5min EMOM
1x Bear Complex (heavy weight)

For time:
80x KB-snatch 24/16kg
80x Pull up
80x squat 50/35kg

Push Jerk
3.3.3.3.3

A.
Three sets of:
Overhead Squat x 8-10 reps @ 30X1
Rest 2 minutes
Weighted Pull-Ups x 3-5 reps @ 21X0
Rest 2 minutes

B.
Four rounds for time of:
60 Double-Unders
30 Wall Ball Shots (20/12 lbs)
15 Pull-Ups

12 min AMRAP

3 Hang squat clean 60/42,5kg
3 Wall ball
6 Hang squat clean
6 Wall ball
9.....
9....
12...
12....