3 rounds
400m run
21x KB Swing 24kg
12x pull up

1) Gym Skills : HSPU
2) Power Snatch + OHS :
1+1 rep à 70% du Maxi au Snatch, EMOM 10 minutes.
3) Back Squat :
5×5 à 80% du Maxi, RIS (repos inter-séries) 1’30 ».
Metcon :
AMRAP 9′
5 Muscle Snatch à 45% du Maxi au Snatch
9 Hand-release Push-ups
12 KB American Swings

Veljen kanssa salilla ekaa kertaa elämässä satanen penkistä

AMRAP 20 Minutes
Row 250/200m
15 Power Snatch 75/55lbs
2 Legless Rope Climbs

5 rounds for time of:

50 Thrusters 25/15kg

50 Double Unders (of max 1 min)

15 min AMRAP

10 takakyykky
50m juoksu
5 burpee-leukaa
50m juoksu takaisin

3 postion snatch x 6
OTM 16 min Slow pull + tall snatch
OHS x 8 x 4

Optional Additional Conditioning Session
(This session is best performed 3-4 hours prior to or following today’s primary session.)

For time:
Run 4 Miles

Please run this hard and note your time!

For those who can 3 sets of 20 alternating Pistol Squats.
For those who are not there yet, RFESS / Cross Over Box Step Up / Shrimp Squats 3 sets of 8-10 reps / leg

Lämmittely ja mobility

×Kyykky

Metcon: 10min amrap
10 burpee
10 vuorikiipeilijä
10 askelkyykky

Loppuvenyttelyt