3 x 20 Selkäpenkki lisäpainolla, sarjojen välissä 10 pystypunnerrusta käsipainoilla

3 x max aika vatsa pito GHD:ssä, sarjojen välissä 10 kumpparivenyä

AMRAP 3 min:
- Cal row.

1 min rest.

AMRAP 3 min:
- Medball sit-ups.

1 min rest.

AMRAP 3 min:
- Overhead lunges (20/10 kgs bumper).

1 min rest.

AMRAP 3 min:
- Full Snatch (40/25 kgs).

1min rest.

AMRAP 3 min:
- Toes to bar.

4-5 rounds

2 bench press
Rest 90 sec
2 pull-ups

Max weight

Friday 13th April 2018

Aerobic Capacity

Run 3 sets of (3 x600m)

Rest 40 second between reps, 5 minutes rest between sets

For time:

50 WB
20 Dumbbell snatch 30/20kg (10/10 alternating)
10 HSPU
10 C2B

Rest 2 min

40 WB
20 Dumbbell snatch
10 HSPU
15 C2B

Rest 2 min

30 WB
20 Dumbbell snatch
10 HSPU
20 C2B

rest 2min

20 WB
20 Dumbbell snatch
10 HSPU
25 C2B

rest 2 min

10 WB
20 Dumbbell snatch
10 HSPU
30 C2B

FOR EACH INTERVALL TIMECAP IS 5 MIN!!!!

3 kierrosta

10 m rapukävely
10 m levypaino valassa askelkyykkyjä
1 min leikkii apinaa tangossa roikkuen

3-5 rounds here

1. Assault Bike x 60 seconds
2. Hamstring band pulldown x 10 each side
3. Band quad stretch x 10 each side
4. Band front rack/triceps stretch x 10 each side
5. Thread the needle x 10 each side
6. Reach + Rotate x 10 each side
7. Foam Roller Prayer Stretch x 10
8. Reverse Lunge x 10 each side (alternating overhead reach and rotate)

50 single under
25 squat
20 sit-up
15 burpees

Find 3RM back squat

5 x 2 split jerk from rack, go as heavy as technique allows