4 kierrosta laadulla:

• 20sek farmarikävely vas.
• 10sek lepo
• 20sek farmarikävely oik.
• 10sek lepo
• 20sek front rack carry vas.
• 10sek lepo
• 20sek front rack carry oik.
• 10sek lepo

Käytä niin raskasta kuulaa kuin mahdollista. Kuulan paino kommenttiin.

Every 30 seconds for 10 minutes (20 reps)

• 1 Bearcomplex

• 3 Sets of:
BB Deadlifts touch n’go 12 reps unbroken
(120/84Kg o un carico compreso tra il 60-70% 1RM che ti permetta di fare 12 reps unbroken)
1:00 rest
One-Arm DB Rows 12 reps/side
(Utilizza un DB il cui peso ti permetta di completare le reps unbroken)
1:00 rest
Strict Deficit Handstand Push Ups 4-8 reps unbroken
(Utilizza un deficit che ti permetta di completare le reps unbroken)
1:00 rest

Same weight all sets

4x 60 Double-Under, 20 lateral bar over burpee.

Find a heave set of: 1 Power clean + 3 jerks, you have 15 min after the metcon.

Partner wod, alternate exercises
13min amrap:
15 wall balls
10 Dead lift 100/70
5 HSPU

For time
40-30-20-10
DB Snatch (alt)
Double Unders

Row 400m
16 DB snatch
9 KBS
12 WB

1A: “little Linda”(15 min T.C)
20-10 of:-(with a partner)
Deadlift@80kg
Bench@60kg
Clean@70kg

1B: “big Helen” (15 min T.C)
6 rounds (relay style)
400m run
21 AKBS@24/16
12 pull ups

Complete 1A with a partner break how you like if you finish in TC you rest then move onto 1B which is a relay style Wod- you go I go.
Move fast on both workouts !

4 x 4 @ 82-86% of snatch 1RM
Use straps.