Dumbbell Single Leg Romanian Deadlift
31X1; 5-6/leg; rest 60sec x 3 sets

Single Arm Dumbbell Press
(Seated) 31X1; 6-8reps/arm; rest 60sec x 3 sets

Deadlift off Plates
Build to a HEAVY 3 in 6 sets. Rest 2:00.
- Use 20kg plate under the weights to raise the start position.
- Option: Sets of 5 for practice

Suitcase RNT Split Squat
20X1; 5-6/leg; rest 60sec x 3 sets

Strict Pronated Pull-up
31X2; 3-5reps; rest 60sec x 3 sets (tempo must be held strict)

• 3 Round not for time of:
Weighted Push Ups 10 reps unbroken
(Utilizza come zavorra una Vest oppure dei bumper sulla schiena)
Assault Bike 1:00 @ 70-80% MHR
Weighted Ring Rows 10 reps unbroken
(Utilizza come zavorra una Vest oppure dei bumper sul petto)
Assault Bike 1:00 @ 70-80% MHR

Tuesday 17th July 2018

SNATCH BALANCE / OVERHEAD SQUAT

Performance
Snatch Balance:
5-3-1-1-1

Build to a heavy single.

Fitness
Tempo Overhead Squat (3211):
2-2-2-2-2

Build to a heavy double.

Post loads to comments.
Exposure 6 of 8

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5 Rounds or 20 Minutes:
3-5e Turkish Get-Ups
5-8 Strict Pull-Ups
300m Row

Post work to comments.

AMRAP 20

4 bridge, 8 sec. gold
3 wallclimb
16 Medball sit UPS
20 Medball clean

Rest 3 minute

AMRAP 20

5+5 Windmill
10 half manmaker
3+3 TGU
26 box ovet 24/20"

1,5,15,25,50,100,150 unbroken

”Lynne”
Bodyweight bench press max reps
Pull-ups max reps

4 x 3

Go every 2:00

In a 20 minute window

-2 mile run
- 10 clean and jerks 225
- 10 clean and jerks 185
- 10 clean and jerks 155
-max reps clean and jerks 135