Tabata 8 min:
- Flutter kicks.
- Mountain climbers.

Tuesday 6th March 2018

EMOM x 35 (7ea):

1) 2 Power Snatches 60/40
2) 30 Second Hollow Hold
3) 40 Double-Unders or 40 seconds of practice
4) 5 Strict Chest to bar pull-ups
5) Rest

The Power Snatches are not touch-and-go, and you can build to a heavy double or perform work sets across.
Weighted pull-ups if possible (medball between feet)

Post work to comments.

5 x following complex (3 Push press, 2 Push jerk, 1 split jerk)

TABATA THIS!!
box jumps @30/24
overhead lunges @16/8
push ups hand off
hand stand hold
everytime change the exercise 1' rest

18.9.2015 3+1

Warm up
800m run
+
2Rnds of:
10 Push Up
10 TTB
10 Squat
10 Pullup

Stretching ROMWOD

then Burgener Warm UP

Skill Oly
EMOM 10'
3 Squat Snatch (Hang position pause)

Metabolic Conditioning

3 RFT time cap 20'

50 Double Under
40 Wall Ball (10 kg)
30 American KB Swing (24 kg)
20 Box Jump (60 cm)
10 Bar Muscle Up

-300m Soutuu
-10 x Thruster
-5 x Jalkojen nosto

*tc 20min

2x2x[1+1]@barbell, 1+1@up to the maximum of the day, jerk-%, rest btw sets 2min

For time:
- 40-30-20-10 reps of.
-- DU.
-- Air squats.
-- Hollow rocks.
*** Time cap: 12 min.