200M Run

20Min OMEM
2 Burpees
5 Air Squats
7 Jumping Jacks

200M Run

5th July 2018

CLEAN AND JERK

Performance
Every Other Minute on the Minute x 10:
Clean + Jerk

Use the first few sets to build, with the goal of making a few reps at a heavy weight before dropping for the final 2 reps to finish on a few at a lower percentage.

Fitness
Every Other Minute on the Minute x 10:
1 Clean Deadlift (3 seconds down) + 1 Power Clean + 1 Front Squat + 1 Jerk

If you’re newer to the lifts, then choose the Fitness option and work on pulling strength from the floor. Use the first few sets to build, with the goal of making a few reps at a medium-heavy weight before dropping weight for the final 2 reps to finish on a few perfect reps.

Post loads to comments.
Exposure 4 of 8

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AMRAP 7 Minutes:
7 Toes-to-Bars
14 Alternating Dumbbell Power Snatches 50/35
21 Double-Unders

The intention is to set a fast pace and try to hold throughout. Sub Hanging Leg or Knee Raises for Toes-to-Bars, dumbbell load, and 2x Single-Unders as needed.

Post rounds, reps, and Rx to comments.

5 Rounds of the following
5 HSPU
200M Run

5x5 Strict Press
5x5 Strict Pull Ups
Note: Alternating sets with Strict Press and Pull Ups

• 5 Min EMOM of:
Double Unders 30-50 reps +
• 3 Round Not For Time of:
Strict Chin Ups 5 reps
Close-Grip Push Ups 10 reps
Walking Lunge 20 reps
GHD Sit Ups 10 reps

1. Conditioning
   AMRAP 15:
   60 Double Unders
   30 Wallballs (20/14)
   15 Deadlifts (245/165)

2. Romanian Deadlift
   4 Sets of 7

Build in weight. Following each set, complete 15 GHD Sit-Ups

-Kippitekniikka
-Rinnalleveto
-Raakatyöntö

Joka 2 min x 10

Odd: 1 round of machoman: 3 powerclean + 3 front squat + 3 jerk
Even: 1 round of cindy: 5 pull ups 10 push ups 15 squats

AFAP:
Wall ball x150 (9kg)

5 mins to perform 5x5 false grip ring pull ups.

30 min amrap
21-15-9
Power snatch@50/35
BOB
15-12-9
Power snatch
Pull ups
12-9-6
Power snatch
C2B
9-6-3
Power snatch
BMU
*break how you like
*each section must be completed before moving on

"Tall Snatch" 3x4

Puolesta reidestä Tempaus 5x2@65-75%

Raakarive + Raty 5x1+1@70%

Boksi hypyt 20kpl

Passiivinen lepo