EMOM 10: A: 200/175m row, B: 10 rower over burpee

3-4 sets for quality:
Pick one dumbbell or Kettlebell to use for all movements
20 Single Arm DB Overhead Squat (10 reps per arm)
10 Single Arm DB Shoulder to over head (5 reps per arm)
20 Alternating Goblet Cossack Squat
10 Single Arm Ring rows (5 reps per arm)

15 min amrap
19 cal row
19 slamball

Tuesday 15th May 2018

CLEAN AND JERK COMPLEX

Every Other Minute on the Minute x 15:
Power Clean + Push Jerk +Split Jerk

Work up to a heavy but perfect load on the complex. No failing, no press outs.

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Exposure 5 of 8

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AMRAP 20 Minutes:
270m Run
20 Alternating Reverse Lunges
15 AbMat Sit-Ups

Aim to keep moving the whole time here. Work on minimizing the “little breaks” that often happen between movements on a workout like this. Be sure to stand all the way up with both feet together on the lunges, and to finish sitting tall, with elbows near the knees on the sit ups. Use an anchor for the sit ups if you need it.

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Etukyykky pysäytyksellä

5 x 3

every 5 min for 30
*10 str pull ups
*15 t2b
*20 push ups
*25 wb

Start up(14)
stretch 4 mins

choose one: 2 mins of running(400m) rowing(500m), airdyne, jax, jump rope

3rds(8)
20 jax
10 sec wall sit
5 goblet squat

Metcon/Metcon-comp(16)
tabata circuit-8rds 20 work/10 rest
row
push press
rope slams
air squat

score equals total reps

5x3(15)
bench/strict
3x10
single arm row

Finisher
2 min sh distraction
2 min hip distraction
40 v-ups

Find 1RM deficit HSPU (cm)

6 rounds:
5 Power clean 50kg
5 push press
5 pull ups
1min rest

5 x 185
5 x 210
7 x 240

Assistance:
5 x 10 Ring Rows
3 x 10 db flys (35lb)

Conditioning:
400m and 200m sprints with B
1 km row (3:39)