"The Other Barbs"
5 Rounds For Time
50 Squats
40 Sit Ups
30 Push Ups
Run 200 Yards
20 Reverse Rows
Run 200 Yards.

About 4 hours of hiking @ Madeira.

Rest 11.-12.4.2017

low bar- tekniikalla kyykkyjä

5 rounds of:
High Box Jump x 55-6
Weighted Pullups x 6
Walking Lunge with weight OHD for about 60'

5 x high hang squat snatch + hang squat snatch

Työntö 2x3@70%, 3x3@75%

VAPU 3x4@80%, 1x3@85%

Korkea Te-veto 4x5@80%

5 kierrosta

90 sekkaa narua
12+12 käsipaino tempaus

Optional Accessory:

E3MOM for 5 set

20m Prowler Push + 2 Rope Climb

RPE 4

1 rep max OHS: 90lbs

AMRAP 20

5 pull-ups (purple band)
10 push-ups
15 squats

4 rounds:

• 8 DB bench press
• 60s. Rest
• 8+8 DB row
• 60s. Rest

105 min

1.Skill
A. HSW practice for 10 min
B. BMU practice for 10 min

2.Conditioning
A. EMOM30:
1) BMU 2 2 3 3 3 3
2) 5 + 5 KB snatch, 16 kg
3) C2B 5 5 6 6 6 7
4 & 5) 12 cal AB

3.JG
A. Strict MU practice: 4 rounds of:
3 - 10 horizontal box assisted strict MU
5 5 5 5

B. 5 rounds of:
- 1 round of gymnastic swimming
- Accumulate 30 sec of pronated passive hang
- Accumulate 30 sec of supinated passive hang