5 x 4

Lepo/väliinjäänyt harjoitus

Team of 3:

10’ Max Cal Row

1’ Rest

20’ AMRAP

30 Chest To Bar
30 STOH 50/40
30 HSPU
30 Syncro Sit Up

for time
Run 5K
every 5 min do 100 du's

Front squat 1-3-1-3-1-3

1's 2s pause at the bottom

Lepoja ja sit kepoinen viikko.

In teams of two, 4 RFT:
-30 Squat Clean (95)
-30 Box Jump (24")
-400 Meter Run

Thursday 17th May 2018

SNATCH COMPLEX

Snatch Pull (4 seconds down) + Snatch Pull (4 seconds down) + Snatch

Build to a heavy but perfect load on the complex. No misses, no press outs.

Post loads to comments.
Exposure 6 of 8

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20 Minutes Not for Rounds:
600m Row/1 Mile Bike/550m Jog

then, either…

A)50′ Handstand Walk
B )3 Wall Walks + 10 Shoulder Taps at the top of the wall walk
C) 100′ Bear Crawl (with hips higher than shoulders)

Choose a Handstand Walking practice option that is suitable for you, and perform the mono-structural movement at a recovery/conversational pace. If you choose the 50′ Handstand Walk, you should be able to complete the distance in 1-3 sets.

Post work to comments.

5x5 of push press

95#
135#
145#
150#
155#

Find a heavy 3.