110kg

A1: Fat grip strict pull ups 3xMax
A2: Dipd 3xMax

3 Giant Sets:
100′ Single Dumbbell Overhead Walking Lunge
25 Hip Extensions
12 Single Dumbbell Box Step-ups (24″/20″)

Rest 2 Minutes Between Sets

4 x 4 @ 71%

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
:30 pigeon

WRK(24)
WRK 3:00 REST 1:00 x6
20 db ground to overhead
15 sit ups
10 burpees

Finisher
60 bicycles
1:00 hamstring stretch

AMRAP 4
buy in: 200m run
15 Power cleans @40kg
15 lateral burpees

• rest 4 min -

AMRAP 4
buy in: 200m run
9 Power cleans @60kg
15 lateral burpees

• rest 4 min -

AMRAP 4
buy in: 200m run
6 Power cleans @80kg
15 lateral burpees

Death by 1-legged burpee

EMOM For as Long as Possible
1 Rep in the first minute
2 Rep in the second minute
3 Rep in the third minute

etc.
Each minute on the minute (EMOM), starting at the top of the minute, with 1 repetition in minute 1, complete one more repetition per minute each subsequent minute (2 reps from 1:00-2:00, 3 reps from 2:00-3:00, etc.). Continue until you can no longer complete the number of reps prescribed in under a minute.

Score is the number of full rounds completed plus number of reps completed in the last round.

This Workout is done together in ZOOM 21.1. at 18:00
The link to ZOOM meeting will be added here 30 prior to workout (17:30).
You can join with Free Zoom version. Download it here https://zoom.us/

Coach Sanni

10 Rounds For Time:

7 Power Cleans (155/105)
7 Bar Facing Burpees
200 Meter Run

KILOS 70/48

3 Sets - Not for Time
5 Single Leg Good Morning/leg (light)
15 Seated Banded Hip Abduction (1sec pause each rep at widest point)
5 KB Windmill/arm
*slow controlled movements with purpose to warm up and activate

Strict pull ups 3xMax
Push ups 3xMax