BBG

1) 15 minutes to establish a 1RM Snatch.

2) 15 minutes to establish a 1RM Clean & Jerk.

Strength

4X5 Pause Front Squats @ heaviest possible – (STRICT 3 second pause in the bottom at absolute bottom depth), rest as needed

Conditioning

5 rounds of:

3 Rope Climbs 15′ // 3 strict pullups
12 Ring Dips
20 Calories Row // 60 DU // 400 m RUN - pracujcie nad słabymi stronami!

Rest 1:1

Time Cap:
(2:30 TC x 2 = 5) x 5=25

3x5 Front Squat

WOD:
3 Rounds of the following
20 Burpees
15 Squats
10 DB Snatch
5 HSPU
1Min Rest

Post WOD:
3x30sec Plank

4x10 Back Squat

WOD:
4 Rounds of the following
- 400M Run
- 50 Air Squats

Post:
3x1Min Plank

50 min massage

2 rounds for time of:
30-inch box jumps, 20 reps
5 muscle-ups
24-inch box jumps, 30 reps
5 muscle-ups
20-inch box jumps, 40 reps
5 muscle-ups

5x5 Hang Snatch

WOD:
800M Run
50 Push Ups
50 Situps
400M Run
25 Vups
25KB Swings
200M Run
15 HSPU
15 HRPU
6 Wall Climbs
6 Burpees

Choose ONE of the following sports

Swim 1600m TT

Bike 25M TT

Run 10M TT

Row 12k TT

Ruck 12M TT

Aikaa vastaan
Superkids:

200 m soutua
1 köysikiipeily
5 wallball-heittoa
150 m soutua
2 köysikiipeilyä
7 wallball-heittoa
100 m soutua
3 köysikiipeilyä
9 wallbal-heittoa

Ninjat:

400 m soutua
2 köysikiipeily
10 wallball-heittoa
300 m soutua
3 köysikiipeilyä
15 wallball-heittoa
200 m soutua
4 köysikiipeilyä
20 wallball heittoa

1 köysikiipeily vastaa 3 köysilaskeutumista.

DB-DT

5 rounds

12 deadlift
9 hang clean
6 STOH

(get closer to the 35 lbs..)

Gymnastics
OHS + core