Death by Squat Clean

reaktiolähdöt, eri settejä

75 min

2.Conditioning
A. 8-minute AMRAP
5 (squat) Snatch @ 52.5/35kg (115/75lbs) > 5 HSPU
10 Toes to bar
15 Air squat
Result: 4 rounds + 8 T2B

Active recovery (walk, easy AB/row/ski erg) for 4-minutes before part B

B. 8-minute AMRAP
5 Power clean and jerk @ 70/47.5kg (155/105lbs) > 5 ring dip
10 Pull up
15 Box jump, 24/20″ > box step ups
Result: 3 rounds + 5 ring dips

Active recovery (walk, easy AB/row/ski erg) for 4-minutes before part C

C. 8-minute AMRAP
5 Deadlift @ 92.5/65kg (205/145lbs) > 5 cal row
10 Bar facing burpees > 5 burpees over the erg
Result: 5 rounds + 1 cal row

172/190

COOL DOWN
A. Walk for 5 minutes
B. Lunge and/or Thoracic Flow

EMOM4:
2 strict chin up

• rest 2min

EMOM4:
1 strict chin up

leave 2-3 reps in the tank

E.
Every minute, on the minute, for 12 minutes:
Minute 1 – 45 Second Hex Dumbbell Hold
(hold the DB in a claw grip by the head of the hex DB by your side)
Minute 2 – 10 GHD Sit-Ups
Minute 3 – 40 Wrist Curls (45/33 lb barbell)
(lay forearms on bench palms up and perform wrist curls)

5x3 tempauksesta 60-80%

For time:

• 1000 m row
• 50 dumbbell snatches
• 50 dumbbell lunges

BACK SQUAT / THREE-POINT DUMBBELL ROW SUPERSET*

A1) Back Squat:
4 x 8-10

A2) Three-Point Dumbbell Row:
4 x 8-10

Use a heavy load for the rep range that allows you to move with perfect form. Keep rest to a minimum, 30-60 seconds between movements.

*Warm up and then perform a set of Back Squat, followed by a set of Dumbbell Rows. Repeat for 4 work sets of each, resting 30 seconds to a minute between movements.

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Exposure 3 of 8

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HANDSTAND WALKING/BALANCING

Choose one of the following scaling options, and spend 15-20 minutes developing your hand balancing:

A) Hand Walking (free or 2′ from wall)
B) Wall Inverted Hip Shifts with Hand Release (from a Wall Walk or Kick Up)
C) Box Piked Hip Shifts with Hand Release
D) Floor Piked Hip Shifts with Hand Release

Rest after each set or attempt and don’t turn it into a 20-minute AMKAP (As Many Kick Ups as Possible). If you’re not spotting someone, you can use the rest periods to do some light stretching or light rowing, jogging, cycling, etc.

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For time:
1000 meter Row
then, 5 rounds:
25 Pull-ups
7 Push jerks (60/35kg)

For time :

► 80 Wall Ball Shot
► 60 Pull Up
► 40 Front squat
► 20 Burpess Facing Bar