Then, depending on your weaknesses, choose TWO of the following:

4-5a. Interval Work
10 Rounds
3 Touch and go squat clean thrusters 185/125lbs
6 Strict HSPU
9 Assault Bike calories
Rest 30 seconds
You may NOT jerk the thruster.

4-5b. Bitch Work
4 Rounds
Run 800m
Rest 1:1

4-5c. Strength
3 Rounds
Max HAF stone over shoulder in 1 minute
Rest 1 minute

4-5d. Accessory
8 Rounds
50m Unbroken farmers carry w/plates (pinch grip) – competition style plates preferred
Choose your own weight, rest as needed between rounds.

Rest 1min

Max distance hs walk

18' to Find Heavy Complex

1 Clean
1 Hang Clean
1 Thruster

Every try:
Box Jumps Over (40/50/60/70/80)
10m HandStand Walk or 40m Bear Crawl
10 Ring Dips

Hi swimmers,
easy start up work out for you!
3-5 rounds, 20 sec Rest between exercises

1) Push Up 8-12
Girls: Inclined Push up or Knee Push Up

2) High Knees Run on Spot - 40 sec

2) Plank Hold - 40 sec
Variations: Leg Lift, Spiderman Plank, March Plank, Up-Down Plank etc

3) Jumping Squat - 8-12

Static Stretching after each workout!

2016 REGIONAL ATHLETES
SESSION 1:
1. Clean
A. 2×2 Hang Squat Clean 120
B. 2×2 Low Hang Squat Clean 125
C. 2×2 Squat Clean 135
D. 1 Hang Squat Clean 125
E. 1 Low Hang Squat Clean 130
F. 1 Squat Clean 145

1. Jerk
   A. Work up to a 2 RM Push Press 107,5
   B. 5 sets of: 2 Front Squats + 1 Jerk – from a rack 120

2. Gymnastics Pushing
   75 Ring Dips for time done

SESSION 2:
1. Conditioning
12-9-6 reps for time of:
Squat Cleans, 225/155
Muscle-ups 11:56, bar mu

1. Running All at 1 mile pace (perform on True Form if you have one) 4x200m – 1 min walk between reps Rest 1 minute 3x300m – 1 min walk between reps Rest 1 minute 2x400m – 1 min walk between reps

Soutamalla, pace 1:40

1. Midline Accessory Work 10 x :15 L-sit tein ghd vatsoja

• 30 Min of:
Assault Bike 1000 m @ 60% MHR
Row 500 m @ 60% MHR
Assault Bike 1000 m @ 70% MHR
Row 500 m @ 70% MHR
Assault Bike 1000 m @ 80% MHR
Row 500 m @ 80% MHR

Teams of Two AMRAP 24
Row Calories
Push Ups

Giorno 1

PARTE A

Warm up
Lunge flow

Thoracic flow

Then 3 round
250 mt row
10 press bilancere vuoto
10 lunges bilancere vuoto

PARTE B

6 set :
6 strict Press 80%
12 front rack lunges

2' REST

Dl 4x6 (singole ) 79%

2' REST

PARTE C

C1
Ladder Snatch

every 2’ for 10’

1 snatch

50-60-70%

Rest 2’

every 2’ for 8’

1 snatch

70-80-90%

C2

3x 30” Bike

 15 <a href='/journal/movements/133'>Goblet Squat</a> 16/10kg 

Rest 60”

3x 30” Bike

 30” Wall Sit

Rest 60”

3x 30” Bike

 10 2kb Front Rak Reverse <a href='/journal/movements/1109'>Lunges</a>

WOD1
For Time:
30-20-10
STOH 60-50/45-35KG
TTB
CAL. ROW

WOD2
“Helen”
3 RND
Run 400mT
21 A. SWING 24/16KG
12 Pull Up

A
250 Double Unders (Time Cap 5')

Rest 2min

B
21 Overhead Lunges (35/25)
21 Toes to Bar
15 Overhead Lunges (35/25)
15 Pull Ups
9 Overhead Lunges (35/25)
9 Muscle Ups / 18 Chest 2 Bar

DEADLIFT 3RM.

Etsi maastavedon 3 toiston maksimisi.