Työntö veto, 4x3x120% työntö maximista

THRUSTER

1-1-1-1

Work up to a heavy Thruster for the day from a rack. Jerks are not allowed.

Post loads to comments.

---

AMRAP 12 Minutes:

2 Rounds of…
20 Dumbbell Reverse Lunges
16 GHD sit ups / V-ups
8 Dumbbell Power Cleans

Then, 2 rounds of…
20 Dumbbell Reverse Lunges
16 GHD sit ups / V-ups
8 Dumbbell Power cleans

Be sure to fully stand up on each Lunge and use a dumbbell weight that challenges you.

Post rounds, reps, and Rx to comments.

Hang clean
10x3r @ 65-80%
Go every 75s.
Move up if moving well, but no higher than 80%.

Lepoja

6 x 2 + 2 rinnalleveto + ylöstyöntö

• 5 Sets of:
Strict Ring Muscle Ups o Strict Ring Pull Ups in False-grip o Strict C2B Pull Ups
near failure max reps (2 reps buffer)
(5 Sets a quasi max reps meno 2 reps di buffer)
1:00-2:00 rest each sets.

Coaches choice😀

5km row
Or
E2M for 28min
1: row for cal, stop rowing*
2: 30 DU 20 rkb swing 10 push ups
*Stop rowing at 1:50 to eliminate transition problems

3 kierrosta

50 wallball shots
40 deadlift (30/40 kg)
30 burpeeta

Aikaraja 20 min

6RFT
3 Seated Jumps
20m Sprint

Sit on a box and jump straight up. Reset and repeat. Upon landing the 3rd jump, immediately sprint 20m.

For time
3 rounds
Back squat x 12 (104 kg/ 75 kg)
Box over burpee x 12 (75 cm/ 60 cm)

Time cap 15 minute