30 x Clean & Jerk
For Time
Men: 70-80kg
Women: 50-60kg

5 x E3MOM

2 strict pull up
6+6 1-arm DB bench press

“The Seven”

Seven rounds for time of:
7 Handstand push-ups
60/42,5kg Thruster, 7 reps
7 Knees to elbows
110/75kg Deadlift, 7 reps
7 Burpees
7 Kettlebell swings, 32/24kg
7 Pull-ups

TC 40

A suicide bomber killed seven CIA officers and one Jordanian officer at a remote base in southeastern Afghanistan on December 30, 2009 after posing as a potential informant reporting on Al Qaeda. Seven new stars will be etched onto the memorial wall at the CIA where every star represents grieving friends, family and colleagues dedicated to fight against the enemy, forever in their name.
Killed in the attack were CIA officers Jennifer Lynne Matthews, 45; Scott Michael Roberson, 39; Harold E. Brown Jr., 37; Darren LaBonte, 35; Elizabeth Hanson, 30; and security contractors Jeremy Jason Wise, 35, and Dane Clark Paresi, 46.

Hang Power Snatch + 2 x ( Snatch Balance )

6 x ( 1 + 2 ) Go every 1:30

35% - 45 %

RDL

5 x ( 3 - 5 ) @ 60 - 65% Deadlift

Results is sum of total

Go Every 3:00

4 x 3min, 2min lepo
Max cal laitteella, tulos huonoin kierros

Aika avata keuhkoja kunnolla. Pyri pitämään kierrokset lähellä toisiaan.

Lisää painoja jokaiseen sarjaan. Ekan toiston voi tehdä suoraan squat cleanina. Rakenna sarjapainot päivän kunnon mukaan, jätä kuitenkin mehuja Frania varten.

EMOM x8

1) 10m walking lunge
2) 20-30s hollow hold

Squat Clean 1 Rep Maximum in 12 minutes.

For time :

50 Front Squat 35/25kg
Rest 1:30
30 Front Squat 45/35kg
Rest 1:30
15 Front Squat 70/50kg
Row 350/300m