12 minutes:

• 1 minute: max reps wallballs
• 1 minute: 10 kettlebell swings

”Girls Gone Wild”
“Fran” on the 0:00:
21-15-9
Thrusters (95/65)
Pull-ups

“Diane” on the 4:00:
21-15-9
Deadlifts (225/155)
Handstand Push-ups

“Amanda” on the 8:00
9-7-5
Ring Muscle-ups
Squat Snatch (135/95)

Each scored separately for time

Rinnallevedon ja työnnön tekniikkaa.
Yksittäisiä hyviä toistoja.

Treeni:

25 min AMRAP
300m laite
1 RV maasta
1 RV roikosta
3 etukyykky
2 työntö
1 valakyykky

4x
4-7 rMu
Rest 02:00 btw sets.

3x3 Squat Clean (No tNg, keep bar)
2-2-2 power clean (drop and go)

18min amrap:
100 wall ball
75 cal row
50 c2b
25 power clean (100kg)

Accessories 3

Ellin Accessories 1

Emom 12:
5 narrow grip bench press
6 pistol squat

AFAP
21-15-9 reps of
Thrusters
Burpees

• Rest

AFAP
21-15-9 reps of
Power Snatch
Double Unders

Grace
30 clean and jerks
40kg
time 2:25

• 16-20 Min EMOM of:
1st Min
GHD Sit Ups 10-15 reps unbroken
2nd Min
Double KB Alternating Press 20 reps unbroken
(Utilizza due KB il cui peso ti permetta di completare le reps unbroken)

Palautukset 1:1.

Throwing Practice - 30 mins

6 x 10lb rocks (accuracy)
10 foot target x 2
20 foot target x 2
30 foot target x 2

2 standard softballs (distance)
6 x (2 right hand / 2 left hand) as far as you can.