7 x
5 Kipping HSPU
https://vimeo.com/177023532
6 Sphinx Push-ups https://vimeo.com/178422998

Record weights.

Snatch from the block, above the knee.

7x3 (no touch and go, set up a good starting position)

Rest 60-90sec between sets

RPE 4-5

Thursday 22nd February 2018

POWER CLEAN AND PUSH JERK

Every 3 minutes for 6 rounds:
5 Touch-and-Go Power Clean + Push Jerks

Build across the 6 rounds. Post loads to comments.

---

For Time:
30 Calorie Row
20 Dumbbell Burpees 50/35
30 Calorie Row

Post time and Rx to comments.

Weighted chin-ups

3-3-3

5 Rounds For Time:

60 Double Unders
15 Overhead Squats (115/85)
3 Rope Climbs (15ft.)

Kilos: (52/38)

4 sets 8 reps AHAFA

• For Time:
Assault Bike 50 Kcal @ max effort
1:1 rest
Assault Bike 40 Kcal @ max effort
1:1 rest
Assault Bike 30 Kcal @ max effort
1:1 rest
Assault Bike 20 Kcal @ max effort
1:1 rest

tempaus
1@70
1@75
1@80
1@85
1@90
3x1@80
Rive+työntö
1+1@70
1+1@75
1+1@80
1+1@85
Työntöveto 3x2@90%
Takakyykky 3x3@70%

Strength
3 Rounds of:
Barbell Back Squat x8
DB Seesaw overhead press x8/
Ab Rollout x16

then 3 rounds of:
Barbell Bent over row x8
DB Single Leg Romanian Deadlift x8/leg
Side Plank DB Reach x8/side

Don't rush through the rounds. Take your time and rest approx 1min after each round