AMRAP 15min

15 Power Snatches (95/65) 43/29kg
30 Wallballs (20/14)
60 Double Unders

5 Min EMOM of:
Double Unders 30-50 reps +
• 3 Round Not For Time of:
Strict Chin Ups 5-7 reps
Kipping Ring Dips 7 reps
One-Arm KB OH Walking Lunge Dx (light weigth) 8 reps
One-Arm KB OH Walking Lunge Sx (light weigth) 8 reps
Kipping Toe to Bar 7 reps

1x4x10
1x4x12.5
1x3x15
1x3x16.25kg

Wednesday 11th April 2018

BACK SQUAT / THREE-POINT DUMBBELL ROW SUPERSET*

A1) Back Squat:
4 x 12-15

A2) Three-Point Dumbbell Row:
4 x 12-15

Use a heavy load for the rep range that allows you to move with perfect form. Keep rest to a minimum, 30-60 seconds between movements.

*Warm up and then perform a set of Back Squat, followed by a set of Dumbbell Rows. Repeat for 4 work sets of each, resting 30 seconds to a minute between movements.

Post loads to comments.
Exposure 1 of 8

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Performance
For Quality, with as little rest as possible:
50-40-30-20-10
Russian Kettlebell Swings 24/16kg
10-8-6-4-2
Strict Handstand Push-Ups
5-4-3-2-1
Strict Ring Muscle-Ups

The Kettlebell Swings should be unbroken and the gymnastics movements done on 1-3 sets. If you can’t do 5 unbroken strict Handstand Push-Ups and/or 2 unbroken strict Ring Muscle-Ups, consider scaling some volume.

Fitness
5 Rounds for Quality, with as little rest as possible:
30 Russian Kettlebell Swings
5 Handstand Push-Up Negatives (3 seconds down, no crashing on your head)
2 Low Ring Muscle-Up Transitions

Use a kettlebell that you can swing unbroken for each set. Come down and kick up for each Handstand Push-Up Negative, no kipping.

Post work to comments.

24 minutes of:
Minute 1> 5 Handstand Push Ups
Minute 2> 5 Squat Cleans

Alternate these 2 exercises
Max score is
60 HSPU
60 Squat Cleans

AFAP (As Fast As Possible)
4 Rounds of
20 Burpees
20 Overhead Squats

Every 90s for 10 rds:
1 squat snatch 75-80%
Right after last rd, you have 8 min time to find max snatch.

AFAP (As Fast As Possible)
20 Pull Ups
30 Handstand Push Ups
40 Box Jumps
50 Push Ups
60 Sit Ups
70 Burpees
80 Air Squats

AFAP (As Fast As Possible)
3 rounds:
100 double under's
30 Push Presses 20kg
30 Jumping Split Squats

Tabata Something Else
Pull Ups
Push Ups
Sit Ups
Squats

score on evolving strength