Lepopäivä. Uimaan.

Kepeä viikko alkaa. Salin ohjelmointia ja hierontaa.

Perform 5 sets of 7 sequences (complexes) of the following exercises:

• Power clean
• Front squat
• Push press
• Back squat
• Push press

Rules

• Bar must touch the ground each sequence but cannot rest on the ground or it terminates the set (not even re-grip).
• Goal is to increase loads each round to complete “The Bear” with max load.
• Rest as needed between sets.
• You must power clean the bar to full standing position before squatting the weight."

1a) 5X5 Strict TTB + 4 Strict Pull-ups + 3 Bar Muscle-ups – rest 2:00

1b) 4X5 + 1XME Back Squats – work to a near 5rm (no misses), then 1 ME UB set @ 90% of 5rm, rest 2:00

5 rounds for time of:

• 95-lb. squat cleans, 10 reps
• 30-second L-sit hold
• 95-lb. squat cleans, 10 reps
• 60-second hang from pull-up bar

Post time to comments.

"FIGHT GONE BAD"

Wall ball 1min (RX: 20/14lb)
SDHP 1 min (RX: 32/24kg)
Box jump 1 min (RX: 60/50cm)
Push press 1 min (RX: 35/25kg)
Row 1 min (Calories)
REST 1 min

3 Rounds for reps

8 min AMRAP
30 DUs
2 wallclimbs
30 DUs
5 HSPUs

15 minutes of:
250m Row
20 Abmats
10 Hang Cleans Rx 95/75

Strength / Skill:
3x10 Strict Press

WOD - For Time:
500M Row
400M Run
300M Farmer Carry
200M XPO Sled Push
100 Double Unders (Mod: 250 Singles)

WOD Note: Posting time is optional. Work through movements as quickly as you can.

Post-WOD:
3x15 GHD Sit Ups

-NO SINGLE DAY-

For time :
► Double Under

EMOM 20 min:
- 7 Wall Ball shots (9/6 Kgs).
- 5 Box jumps (24"/20").
- 7 Diamond push ups.