5 kierrosta aikaa vastaan

5 mave 100kg
10 GHD istumaannousu
15 boksia 60cm
20 cal AssaultBike

Negative chin ups 4x3

Power Snatch + Hang Snatch
5 x 1+3 @ 90% of power snatch 1RM

Daily max 3 reps snatch balance

Even: 6 front squats, 6 push jerks 75#
Odd: 10 wall balls, 10 double unders

For Time

3-6-9-12-15-18 of
wall balls 6kg
kb swing 16kg
wall climb

after every round: 200m run with medball

Approximately EMOM: Alternate the Couplet of:
Snatch Balance x 5
KB swing x 8

50-40-30-20-10 reps for time of

GHD sit-ups
Wall-ball shots

♀ 14-lb. ball to 9-ft. target
♂ 20-lb. ball to 10-ft. target

A,
Back squat week 3, cycle 3
1x5@75%
1x3@85%
1x1+AMRAP @95%

B,
Record your best Bench Press 1 rep max lift.

Only include the heaviest 1 rep, do not include sets prior to it.

Find your 1RM for the day and try to increase by 2,5-5kg from last week.

C,
Incline Dumbbell Press 15-15, using heaviest weight per set
Close Grip Bench Press 10-10, using heaviest weight per set
Tricep Press Down 10-10, using heaviest weight per set
Curl Grip Barbell Row 10-10, using heaviest weight per set

Close Grip Bench Press- hands just outside the smooth
portion of the bar

Try to increase 2,5-5kg from last week for each lift.

D,
For time:
Run, 400 m
-- then --
18-15-12-9-6-3 reps of:
Power Snatch, @34/25kg
Toes-to-bar

Goal: sub 14 mins

E,
3 rounds for quality of:
5 L/5 R Plate Wraps, pick load
L Arm Farmers Carry, pick load 15m
10 L Arm Teapots, pick load
R Arm Farmers Carry, pick load 15m
10 R Arm Teapots, pick load

TEAM OF 2 change every round
AMRAP 6'
A- 15/12 wall ball
B- max cal row/bike
Rest 2'
AMRAP 6'
A- 10 power snatch 50/40
B- max burpees
Rest 2'
AMRAP 6'
A-10 overhead squat 50/40
B- bar muscle up
SCORE IS TOTAL REPS IN B