90 min

Skillwork: HSW practice for 20 min
HS wall runs ntw 3 x 10-12 taps
WU for 15 min

A.
Five sets of:
Front Squat x 1 rep
Rest as needed
60 65 70 75 75 x.

B.
Take 15-20 minutes to build to today’s 1-RM Snatch
25 30 35 37.5 40 42.5 45 x. 45 47.5 x. x.

C.
Back Squat
*Set 1 – 5 reps @ 65-70%
*Set 2 – 3 reps @ 75-80%
*Set 3 – 1 rep @ 85-90%
Rest 2-3 minutes

D.
Every two minutes, for 10 minutes (5 sets):
Back Squat x 1 rep @ 95%

Aerobic work for 45 min
2 min walk/2 min run
7.15/4.53 min/km
6.3 km

105 min

WU for 15 min
MU practice for 10 min:
10 muscle up turns with purple/black band

A.
Three sets for times of:
4 Muscle-Ups > 3 jump muscle ups
8 Handstand Push-Ups > 10 kg plates
12 Chest-to-Bar Pull-Ups > not done, hand torn :/
16 Alternating Pistols > 10
40 Double-Unders
Rest 2 minutes
Results: 4.15, 4.22, 4.20

B.
Take 15-20 minutes to build to today’s 1-RM Jerk
25 35 45 50 55 60 62.5 65 x.

C.
Every 2 minutes, for 12 minutes (6 sets):
Bench Press x 3 reps (as heavy as possible)
Military bench press

D.
Complete as many rounds and reps as possible in 10 minutes of:
50 Double-Unders
25 Dumbbell Push Press (55/35 lbs)
25 Ring Dips > 15
Result: 1+50+5 = 145 reps

2000 meter row for time.

For quality and minimum rest, complete as many rounds as required in 10 minutes of:
20 squats
10 pull-ups
10 push-ups
5 muscle-ups with toes touching the floor

Slow mo,raise the chest,slow release,push the knees out

EMOM8
-power clean+hang squat clean+front squat

*increase the weight as you go, heavy as possible.

26-02-2018 *50 jump rope *10 T2kB *10 weighted step ups .

Hang Power Clean 5,5,5,5,5

6x300m skiergo at 1:45 pace with 1 min rest between sets

OTM for 12 min: odd 5 ring muscle ups, even 8 jumps over box

Box jumps 130cm

5 rounds of: 10x burpee and 10m sprint + 10 t2b 6:40