Lav 7 Clean and Jerks start ved ca. 65%
Efter de 7 lav der efter 3 cleans i dit PR område.
Skriv de 3 sidste cleans i kommentar feltet

• 4 Round of:
Plyo Box Jump Ups (60/50 cm) 20 reps
Standard Push Ups 20 reps
One-Arm DB Power Snatch (30/22.5Kg) 10 reps

5x6 reps hack squat. 2-3min rest. Go heavy.

• 5 Interval of:
Assault Bike 2000 m @ >90% MHR
1:1 rest each interval

Every 3 minutes, for 15 minutes (5 sets):
Back Squat
*Set 1 – 6 reps @ 65%
*Set 2 – 4 reps @ 75%
*Set 3 – 2 reps @ 85%
*Set 4 – 2 reps @ 90%
*Set 5 – 1 rep @ 95%

4 RFT

• 20 GHD Situps
• 20 Cal Row
• 200m ski-erg

For time

3 min row (2:00/500m pace)
7 x hang snatch 40kg
3 min air bike (300watt pace)
10 x kb swing 32kg

3 min row (2:00/500m pace)
7 x hang snatch 40kg
3 min air bike (300watt pace)
10 x kb swing 32kg

3 min row (2:00/500m pace)
5 x hang snatch 60kg
3 min air bike (300watt pace)
15 x kb swing 32kg

3 min row (2:00/500m pace)
3 x hang snatch 80kg
3 min air bike (300watt pace)
20 x kb swing 32kg

21/15/9
Wall Climbs
Thrusters
Ring Dips.
22:19, shoulder stripper.👍

3 rds. for time

OHS X 34
DL X 34
WB x 34

Timecap 34 min.

Every 2 minutes, for 12 minutes (6 sets):
Back Squat x 2 reps @ 4111

Build to today’s heaviest double at the prescribed tempo.