A- Bench press
8 @ 60%
6 @ 70% x2
5 @ 73% x2
5 @ 75%
Max reps @75%

For Time:
Ring Muscle Ups 9 reps
BB Deadlifts (120/85Kg) 12 reps
Toes to Bar 15 reps
Ring Muscle Ups 6 reps
BB Deadlifts (120/85Kg) 9 reps
Toes to Bar 12 reps
Ring Muscle Ups 3 reps
BB Deadlifts (120/85Kg) 6 reps
Toes to Bar 9 reps

• 4 Round of:
Assault Bike 1000 m
Standard Push Ups 25/20 reps
Plyo Box Jump Ups (60/50 cm) 20 reps

Thursday 2nd August 2018

Performance
Clean and Jerk 1RM

Warm up and build to a 1RM for the day. Press-outs are misses.

Fitness
Clean Deadlift + Hang Power Clean + Front Squat + Jerk

If you’re newer to the lift, then work up to a heavy load for the complex.

Post loads to comments.
Exposure 8 of 8

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1 Round Not for time:
150 Single-Arm Farmer Carry (each arm)
800m Run

Carry a heavy dumbbell or kettlebell to the lampost in your weak side then carry it back on the other side. The goal is heavy but unbroken. Head off on the run as soon as you place the weight back.

Post work to comments.

Lepopäivä

10 min EMOM

*Odd min 5-10 HSPU from a box
*Even min 5-10 hanging knee raises

Cash out max pull up hold

Squat clean 4x3

• No tng but no let go from barbell

Weight as heavy as you can maintain proper technique.

130 min
Warm up for 15 min + 15 m HSW
1.Gymnastics
A. MU practice
- RS
- TWB
- HTR
B. E2MOM30: MU x 1
- Total of 16 MU
C. Gymnastics strength:
4 sets:
5-8 Russian dips - 5 4 4 4 reps
10 Feet elevated Bulgarian ring row - feet on ground
- Rest 60 s.

2.Weightlifting
A. High hang snatch, heavy single

B. Snatch trap high pull 3 x 5
- Not done

3.Conditioning
A. 4 rounds:
3 min on / 2 min off: > 2 min on / 2 min off
200 m Row
30 Double unders
Max effort Double KB Shoulder to overhead 16 kg
Reps: 10 11 12 12 kg