Team of 3
Я Егор, Ваня
500 du
400 kbs 24 kg
300 Cal row
200 v-up
100 pc 60 kg

Jerk
*Set 1 – 3 reps @ 70%
*Set 2 – 2 reps @ 75%
*Set 5 – 1 rep @ 80%
*Set 6-8 – 1 rep @ 85-90%
Rest as needed

Please use blocks for these.

BENCH PRESS

4x3
After each set: 4 strict c2b
Rest as needed

• käytä kumpparia chest to bareis apuna jossei muuten rinta osu tankoon
• hallittuja leukoja

21-15-9
TTB
Row For Calories

Do one push jerk followed by two split jerks every two minutes for 12 minutes. Hold the receiving position of the split jerks for 3 seconds.

Optional Accessory:

3 rounds, rest as needed between rounds:

Unbroken set of :
10 V-Up+10 Hollow Rock + 10sec Hollow Hold

speed bag
jump rope
pull ups
box jumps
20sec on 10sec off.
8 rounds of 4 exercises, count your pull ups.

FOR TIME Team of 2

1200 mt Run (syncro)
75 KB AS 24/16
75 T2B
75 KB Alt Lunges 24/16
75 Wall Ball Shots 9/6
75 Box Jump
1200 mt Run (syncro)

LUNGES

Every 3min x3
8+8 back rack lunges

• huomaa pienempi toistomäärä

Wendler Strict Press:
75% - 5 reps - 125
85% - 3 reps - 145
95% - 1+ rep - 160 for 3

WOD: - 8:32
10-1 Ladder of –
Front Squat @ 135/95#
Grasshoppers