5 Rounds:
10 Kettlebell Swings 32/24kg
60m Single Arm Farmers Carry 32/24kg
20/15 Calorie Row

Metcon (time)

For time:

21 Squat snatches
15 Overhead squats
9 Push press’s BTN

*5 Burpees penalty everytime you drop the barbell.

Timecap: 6 minutes

M: 60kg N: 40kg

Accessory:

DB Bench press, 4 x 10 - heavy
Ring-row, 4 x 10, with 2s stop at top
Ring push-up, 4 x 10, with stop at bottom

Rest 1-2 min between sets

4 RFT
30 DU
10m walking lunges 22,5 kg farmer carry
10 hspu
10m walking lunges 22,5 kg farmer carry

Box step up 4x10-10
Db row 4x12-12

A: Snatch dedlift + hang power snatch + hang snatch 4x3
B:Pause clean pull + hip clean + hang clean up to heavy
C:10’ Emom: Clean pull 50-60-70-80-90-100% + 4x3 @110% of clean

THURSDAY 4th April 2018

CLEAN AND JERK

1-1-1-1-1

Warm up and build to a heavy single Clean and Jerk. If you’re feeling good then go for a new 1RM, otherwise get as close to 90% as you can and try to make a few reps there.

Post loads to comments.

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20 Minutes Not for Rounds:
270m Jog
4 Length Low Bear Crawl
5 Strict Chin-Ups

Keep the runs and crawls at a maintainable pace and aim to just keep moving. Use bands or add weight to the Chin-Ups as appropriate.

Post work to comments.

4 rounds for time of

• 500-m row
• L-sit, from the ground, for same time as row

• 2 Interval of:
Assault Bike 25:00 @ 105-110% MEP
5:00 rest between interval
MEP = Kcal pace/min sui 30:00 @ max Kcal. Se nel test dei 30:00 @ max Kcal hai fatto 300 Kcal,
il tuo MEP è 10 quindi in questo lavoro devi tenere un pace/min pari a 11-12 Kcal.

5 rounds for time of

10 dumbbell thrusters
100-yard farmers carry

♀ 35-lb DBs ♂ 50-lb DBs