EVERY 1'30" × 4
10 ALT DB SNATCH 22.5/15- 15/10
10 PUSH-UPS
10 DB GOBLET ALT LUNGES
EVERY 1'30" × 4
10 ABMAT SIT-UPS
10 SINGLE DB THRUSTER DX
10 SINGLE DB THRUSTER SX

Warm-up:
3x
15/12 Calories row
10 Banded pull-aparts
10+10 Suitcase deadlifts
8+8 Windmills

A) Power clean & Jerk

5 x 2+2 @ 79% (2 Power cleans + 2 Push jerks)

B) Deadlifts

15 @ 45%
12 @ 55%
8 @ 66%
6 @ 72%
5x4 @79%

C) Accessory:

Banded strict CTB pull-ups, 6 x 10

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Skull crusher, 4 x 12

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Reverse hyper, 4 x 15

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3x
20 GHD sit-ups
20 Hip extension on GHD
:40s Plank hold

For time

• 20 sumo deadlift high pulls
• 40 GHD sit-ups
• 120 double-unders

♀ 65 lb
♂ 95 lb

A,
Snatch 1-1-1-1-1

Use the heaviest weight you can for each set.
Rest as needed between sets.

Use work up method.

Find your heaviest "perfect" set of 1.

Make sure that you have 4 work sets total within 10% of this lift (max for the day is included as a work set). You may have hit these in the build up, or you may need to back off after finding your heaviest and complete another set or two at 90% or higher of your best for the day.

B,
5 rounds, each round for time, of:
9 Deadlifts, 143/102kg
9 Bench Press, 84/57kg

Rest 1:30 between each round.

C,
For time:
Kettlebell Farmers Walk,24/16kg, 400 m
Kettlebell Front Rack Carry, 200 m
Kettlebell Overhead Carry, 100 m

Army PT, new semester
3 sets of
-30 air squats
-25 deadlift with 30 lb dumbbells
-20 toe to dumbbell
-15 burpee’s with plate jump
-200 meter run

Felt okay, did it for speed
Running and deadlifts were the harder parts

15min parin kanssa

2-3 seinällekävely
5 leuanveto
9/7 cal soutu

Nopeatempoinen paritreeni, tee liikkeet napakasti ja pidä siirtymät ripeinä

For time with pair:

80 x Air Squat
60 x Push Up Hand Release
40 x T2B
20 x Burpee
10 x Wall climb ( peruuta seinälle jaloilla )

Toistomäärät puoliksi parin kanssa.

• Foam Roll Lats x 60s each (6-12 inches of motion)
• Biphasic Lat Stretch x 60s each
• Shoulder ER Pails/Rails (Breathing 6s inhale + 1s at top + 6s exhale + 1s at bottom)

For time

• 21-18-15-12-9-6-3 reps of Dumbbell front squats
• 21-18-15-12-9-6-3 reps of Toes-to-bars

*100-meter farmers carry after each set.

♀ 35-lb DBs ♂ 50-lb DBs

Warm Up
2 rounds
1.5 min cardio machine
10+10 suitcase deadlifts
20 heel overs kb/db
20 cossack squats

Strenght
Sumo Deadllifts 4x8-12 reps @mod/heavy weights.
rest 2-2.5 min bwn sets

Metcon
Emom 8
odd:Weighted Box Step Overs x 8-12 reps
even : DB Snatch x 8-12 reps
rest 2 min
Emom 8
odd: Ring Row 12-16 reps
even : Burpees x 8-12 reps