Snatch + Hang snatch x 5

800 meter row

3 Clean and Jerk / 105
7 kettlebelll over head swings / 53

8 minute amrap- 5 rounds plus 1

Max rounds in 8 minutes
10x Back squat (rx 60-70% 1RM)
40m Farmers walk (rx 2x24/16kg)

8-6-4-2-1-1 reps
2 sec in down position

200m run

15-12-9 reps of:
- air squat
- push up
- sit up

200m run

Thursday 22nd March 2018

CLEAN AND JERK | HANDSTAND WALKING

3 TOUCH-AND-GO POWER CLEANS + 3 PUSH JERKS

Warm up and work up to a heavy set of 3 Touch-and-Go Power Cleans, into 3 Touch-and-Go Push Jerks.

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HANDSTAND WALKING

Choose one of the following scaling options, and spend 15-20 minutes developing your hand balancing:

A) Hand Walking (free or 2′ from wall)
B )Wall Inverted Hip Shifts with Hand Release (from a Wall Walk or Kick Up)
C) Box Piked Hip Shifts with Hand Release
D) Floor Piked Hip Shifts with Hand Release

Rest after each set or attempt and don’t turn it into a 20-minute AMKAP (As Many Kick Ups as Possible). If you’re not spotting someone, you can use the rest periods to do some light stretching or light rowing, jogging, cycling, etc.

"Voima victor"

2 Rounds of:
50 Breda Pushups
50 Vanliga Pushups
20 Smala Pushups (alla med fötterna upp på bänk, och händerna på KB)
3 gång Pushups (ca.25m sammanlagt)

15 Handstand Pushups

20 Chinups 5kg
3 Rope Climbs legless 5kg
50 Ring Rows

5 rounds for time
20 kb swings
20 kb front squat
20 push up
20 kb snatch
20 mountain climbers

-800m Run
-20 Push Press
-600m Run
-15 Push Press
-400m Run
-10 Push Press
-200m Run

Pistol squats
3 x 8 alternating