Power clean 5-4-3-2 reps

FOR TIME OF:
21-15-9
HANG POWER CLEAN 60/40 40/25
CHEST TO BAR
EVERY SET:
10 PISTOL SQUAT ALT.

On the 4:00 x 6 Rounds:
200m Run
9 Toes to Bar
3 Bar Muscle-Ups
5-5-4-4-3-3 Hang Power Cleans

Athletes build in weight

• Selän suoristus ghd penkissä 10x3
• Ringrow 3x10
• tanko rintaan selkä suorassa ghd penkissä 3x10

For time:
40-30-20-10 Barbell curls
10-20-30-40 KB swings

Wodi.

Te joitka teitte Summercupin teette täällä näkyvän ohjelman.

Warm up(10)
10 jax
10 heels to rear
10 single leg deadlift
10 reverse lunge
10 plank to bridge
10 lunge
10 spiderman
100m run

WRK(25)
6 giant sets-no more than 1:00 min rest between rounds

100m db/kb/sb carry
8 alt db sh press
100m run
8 devil's press

4 bent over row/ring row/pull up after each rd

Finisher
50 flutter kicks
1:00 hamstring stretch

85 min
Easy bike
28.5 km, 20.1 km/h
HR 116/144

20 reps, 20 seconds off, 2 rounds

Fast jumping jacks
High knees
Standing crunches
Sitting twists
Jump lunges
Sumo squats with dumbbell
Lying leg raises
Side plank pulses (10 on each elbow)

Complete as many rounds as possible in 10 minutes of

• 5 power snatches
• 5 box jumps

♀ 105-lb. snatch, 30-in. box
♂ 155-lb. snatch, 36-in. box