10 db's reverse lunges
8 devils cleans
10 push-ups

21-18-15-9-6-3
Grasshopper - GTO

dx+sx= 1rep

5 rounds for time:
- 21 Back overhead lunges (20/10 kgs bumper).
- 15 Pull ups.
- 9 Burpees.

15s on 15s off x10
1. Pull ups
2. Goblet squats
3. Push ups
4. KB Swings
5. Mountain climbers
6. Plank

60s rest between rounds

Kirjoita kommenttiin sisältö ja merkkaa kesto treenin ajaksi

Warm Up

800m Row
+
3RFT of:
20 DU
15 Push Up
10 TTB
5 Pullup
Then Burgener skill transfer

Strenght
Front Squat 7-7-7-7-7

Met Con

Emom 10′

Odd 5 -7 Power Snatch T&G UB @60/40kg

Even 10 – 12 Pullup

Rest 5′

Amrap 8′

3/6/9/12…

Box jump Over

Thruster 40/30kg

Rest 5′

Amrap 9′

250m Row/200 Run

15 Push Up

Do 3 x 3 @ 5RM back squat

• rest three minutes between sets

6min AMRAP

3 1-Arm (RT) KB Snatches (70/53)

12 Diamond Pushups

3 1-Arm (LT) KB Snatches (70/53)

12 DU

Windshield wipers 4 x 10

5 snatch
7 burpe
9 T2B