Push Press 2RM, in ten minutes. (Floor)

Salin ohjelmoinnissa.

For Time:
- 500 DU Or 1000 Sigles
- Every time you break do 10 burpees

Köysikiipeilytekniikka

WOD: Hero "Tommy Mac"

2RFT:
- 12 Burpees
- 12 Thruster (115/75#)
- 12 Burpees
- 12 Power Snatch
- 12 Burpees
- 12 Push Jerk
- 12 Burpees
- 12 Hang Squat Clean
- 12 Burpees
- 12 OHS

Rest 5 Minutes

"Annie" 50-40-30-20-10
- DUs
- Sit Ups

Partnered with Jeff for Tommy Mac.

3 x 3+2 clean & jerk, 75 % 1RMstä

For Time
-5 PEP
-10 Burpee
-15 Pull Ups
-20 Push Ups
-25 Ring Rows
-30 Hollow Rocks
-30 Superman Rocks
-40 Squats
-50 DU

Snatch
3 set 2 rep 75%
2 set 2 rep 80%
1 set 2 rep 85%

90” rest

3 Pause Overhead Squats
10 seconds in bottom position
Light weight

3 Pause Overhead Squats
5 seconds in bottom position
Medium weight

5x1 Overhead Squats
2 seconds pause in bottom position
Heavy weight and perfect reps

NO MAXING OUT!
Rest enough between sets.
Use weightplates under heels.
Lift from rack.

For Time :
► 500 m Row
► 015 Front Squat
► 800 m Run
► 025 Kettlebell Pull Up
► 050 Push Ups
► 025 Kettlebell Swing
► 800 m Run
► 015 Front Squat
► 500 m Row

w/ 25# plate

9 rounds