Tuesday 6th March 2018

EMOM x 35 (7ea):

1) 2 Power Snatches 60/40
2) 30 Second Hollow Hold
3) 40 Double-Unders or 40 seconds of practice
4) 5 Strict Chest to bar pull-ups
5) Rest

The Power Snatches are not touch-and-go, and you can build to a heavy double or perform work sets across.
Weighted pull-ups if possible (medball between feet)

Post work to comments.

"Complete 5 rounds for time:

Rope Climb – 2 Reps

Back Squats (80/50) – 8 Reps

HSPU – 9 Reps"

5:00 max distance Single arm DB overhead carry 50/35.
Every time you put the DB down or switch arms do 5 DB Snatches on the same arm before you can resume accumulating distance
Rest as needed
5:00 max distance Deadball bear hug carry 100/70. Every time you drop the ball you have to do 5 Dball squats before you can resume accumulating distance

"Handless" Front Squat
1x3 (70%)" 7 set

5 x max aika L-pidoissa boxilla

Superkids

Aikaa vastaan:

9-7-6
-käsilläseisontapunnerrus
-kippileuka
-käsipainothruster

Ninjat

-15 thrusteria
-15 kippileukaa
-12 thrusteria
-12 varpaat tankoon
-9 thrusteria
-9 käsilläseisontapunnerrusta

"Amrap 8
15 PullUp
45 Double Unders"

"AMRAP 12:
300m Row
15 Bench Press (60/40)"