AMRAP 4'
15-12-9
Power Clean & Jerks 40/30
Toes-to-bars
Assault Bike Calories

• 4 Sets of:
One-Arm DB Push Press 10 reps/side unbroken
1:00 rest
Double DB Farmer Walking Lunges 30 reps unbroken
1:00 rest
One-Arm DB Row 10 reps/side unbroken
1:00 rest
Double DB Death March 30 reps unbroken

1:00 rest
(Utilizza dei DB il cui peso ti permetta di completare le reps unbroken.)

B.
For time:
Row 1000 Meters
50 Thrusters (75/55 lbs)
30 Chest-to-Bar Pull-Ups

Rest until the running clock reaches 15:00, and then…

“Jackie”
For time:
Row 1000 Meters
50 Thrusters (45/33 lbs)
30 Pull-Ups

Please note times for both.

5 Tours
2min de rameur
2min de récup.

Distance total en commentaire

-skin the cat
-etu- ja takavaaka
-pidot

Raaka rinnalleveto, tekniikan harjoittelu ja kropan herättelyä, nousu "max5 rautaan"

Maastaveto 3x5x70%
Hyvää Huomenta 3-5x10 (kevyesti)
Reverse Hypers 3x20

Do 3 x 3 @ 5RM back squat

• rest three minutes between sets

D.
Three sets of:
Glute-Ham Raises x 6-8 reps @ 3011
Rest as needed
Weighted Plank Holds x 60 seconds
Rest as needed

OPTIONAL ADDITIONAL SESSION
Four sets of:
3 minutes of Running @ 65-70% effort
2 minutes of Running @ 80-85% effort

5 rounds for time:
- 21 Back overhead lunges (20/10 kgs bumper).
- 15 Pull ups.
- 9 Burpees.