E2' 5×15" 70%
25 kg

Penkki 1x90%, 1x95%, 1x100%, 3x80%
Lankkupenkki 4x4-6x80%
Leuanveto 3 x max (valitse itse ote, voit vaihtaa joka sarjaan otetta jos haluat, lepää 5 min sarjojen välissä)

5 Tours
2min de rameur
2min de récup.

Distance total en commentaire

Workout 17.2

14-15 y

Complete as many rounds and reps as possible in 12 minutes of:

2 rounds of:
50-ft. weighted walking lunge
16 toes-to-bars
8 power cleans
Then, 2 rounds of:
50-ft. weighted walking lunge
16 bar muscle-ups
8 power cleans

Etc., alternating between toes-to-bars and bar muscle-ups every 2 rounds.

Boys use 30-lb. dumbbells
Girls use 25-lb. dumbbells

MAX
5-3-3-1-1-1
Box Squat

MUSCLE
12-10-8
Squat

METCON
6-9-12-9-6 reps for time of:
Burpees
Box Front Squat
Pull-ups

4 heavy sets
Rest 3 minutes btw sets.

Hip Thrust 4x12 reps

Open Gym 1:30 - 2:30

For time

10 squats snatch 50/35kg
20 TTB
8 squat snatch 60/42,5kg
20 TTB
6 squat snatch 70/50kg
20 TTB
4 squat snatch 75/52,5kg
20 TTB
2 squat snatch 80/55kg

Rest Day