Hang power snatch 4x6x65%

3 x 10 pystypunnerrusta + 10 leuanvetoa / rengassoutua

2 min palautukset

Every minute on the minute for 14 minutes
4 Burpees
12/24 DU/SU

5 RFT
1' run
1' squat
1' mountain climbers
1' jumping jacks

Bench press 5 RM, then 2x max reps @ 80%

D.
Three sets of:
100 Calories of Assault Bike
Rest 4 minutes

If you don’t have access to an Assault Bike, you may substitute with a Concept 2 rower.

A.
Every 90 seconds, for 15 minutes (10 sets):
Jerk from Behind the Neck x 1 rep
(Pause for 2-3 seconds in the split jerk receiving position before recovering.)

Build over the course of the 10 sets

A.
“Gymnastics Challenge”
Complete as many reps as possible for each of the following:
2 Minutes of Muscle-Ups
Rest 60 seconds
2 Minutes of Alternating Pistols with Kettlebell (24/16 kg)
Rest 60 seconds
2 Minutes of Strict Handstand Push-Ups (or L-Seated DB Press)
Rest 60 seconds
2 Minutes of Strict Supinated-Grip Chest-to-Bar Pull-Ups
Rest 60 seconds
2 Minutes to establish a max effort L-Sit Hold
(you only get one attempt to hold for as long as possible)

B.
Every minute, on the minute, for 21 minutes:
Minute 1 – 12 Walking Lunges with Kettlebells (24/16 kg)
Minute 2 – 8 Burpee Box Jump-Overs (24″/20″)
Minute 3 – 10 Toes to Bar

Banded deadlift 8-8-6-6-4-4 reps

"n teams of two, alternating complete rounds, complete as many rounds and reps as possible in 15 minutes of:

10x PushUp
20x AirSquat
200m row"