”DT”
5 Rounds For Time:
• 12 Deadlifts
• 9 Hang Power Cleans
• 6 Push Jerks

• 3 Sets of:
BB Deadlifts touch n’go 12 reps unbroken
(120/85Kg o un carico compreso tra il 60-70% 1RM che ti permetta di fare 12 reps unbroken)
1:00 rest
One-Arm DB Rows 12 reps/side
(Utilizza un DB il cui peso ti permetta di completare le reps unbroken)
1:00 rest
Handstand Walks 30 m
1:00 rest

120 min

1.Own skill
A. RMU practice for 30 min
- Progressions
- Muscle up no dip 6 x 1 reps

2.CF JKL wod 19.6.2018

3.Accessory
A. 3 rounds:
- 10/side Front rack walking lunges w/KB's 2x16 kg
- Hamstring machine 3x10x10 kg
- Reverse hyper 3x15x30 kg

Etukyykky tekniikka / 6 x 3 etukyykkyä

*Handstand progressions

*KippibarMU progressions

*3 x 1 legless rope climb

4 Sets of 5 reps @+5lbs from last Monday

Then

12 Minute AMRAP

5 C2B Pull ups
5 Burpee Box Jumps

Pause back squat 5x4

Supposed to run 4 mile tempo, thought it wouldn't be a good idea after simulator run on Sunday. So I did an easy 5 miles around the Neighborhood

Time: 47:40
Avg Pace: 9:32
Elevation: 416ft
Calories: 706

http://connect.garmin.com/activity/141689665

Strength

Build upto a heavy set of 4 hang power snatch

RPE 8

• 8 Min EMOM of:
BB Clean & Jerk
75-80% (2+1)RM (2+1) reps
No drop n’go. Non staccare mai le mani dal bilanciere ma comunque non usare il touch n’go.