Snatch 4x6 (n. 70% )

Back squat 4x6 (n. 70%)

MetCon:

"Helen"

n. 400m run + rappuset
21 kb swing 32kg
12 pul ups

3 rounds for time

Men WOD:

Split Jerk 10x135 10x155 10x160 10x170 10x175(PR)
Back Squat 10x185 10x185 10x185 10x185 10x185
Power Clean 30x95(working of the shrug and triple extension)
DB Box Step-up 10x35 10x35

Ladies WOD:

Find 1RM max on deadlift in 15 min
Carly 155(PR)/Amy 155(PR)/Shelley 125(PR)

Then--
200 Jumping Jacks
150 Airsquats
100 Sit ups
50 Overhead Plate Lunge (25 each)
25 KTE

100 Burpee Challenge Day 56

8 min amrap
10 wall ball
10 box jump
EMOM 1 C&J @ 80%

3 x 3 työntöharjoitus ilman allemenoa

1RM Weighted Pull Up 1 RM

In teams of two, complete the following (all work to be shared equally, only one person working at a time, must complete each exercise before moving on to the next)

• 100 pull-ups
• 200 toes-to-bars
• 300 air squats

Matty O & Bretto - 26:29 (on a gripped bar = hands raped!!!)

Perusmaastaveto

Total 75min
WU: 1000m row, 3 rounds: 15 v-ups, 15 air squats, 15 back extensions
Mobility, snatch practice
Pull-up test, strict and maximum effort: 6
K2E 5x5 T2B 4x5
Abs 150
Back extensions 150
5min cycling

20 Min AMRAP
6 ring dips mod
6 pull ups
4 hand stand push ups mod
8 Kettle bell swings 53 lbs