10-9-8-7-6-5-4-3-2-1

Med Ball Clean & Jerks - 25#

Back squats to the song!
135/95

Pre-WOD:
5X5 Dead Lifts @ 70%

WOD - For Time:
- 1200M Run
- 63 KB Swings (53#/35#)
- 36 Pull Ups

Personal Post WOD:
- 1000M Row

Slower time than my previous "Helen". Bundled for sure makes difference on exercises for me. Forearms were wrecked going into pull ups after 63 kb swings. Lungs burning after 1200M run and jumping right on kb swings as well. Good workout!

• 16-20 Min EMOM of:
1st Min
GHD Sit Ups 10-15 reps unbroken
2nd Min
Double KB Alternating Press 20 reps unbroken
(Utilizza due KB il cui peso ti permetta di completare le reps unbroken)

Power snatch training
MItä teit treenissä?

Overhead Squat 5RM (start @ floor), in twenty minutes.

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

EMOM 8
1 min: 3 OHS 90/60kg
2 min: max reps bar mu in 30 sek

“Bergeron Beep Test”
EMOM for as long as possible…
7 Thrusters, 35/25kg
7 Pull ups
7 Burpees

4 rounds
10 squat cleans @40/25
20 overhead lunges @40/25
10 pull ups
10 toes to bar