EMOM 9'
1 Deadlift (Snatch Grip)
1 Hang Power Snatch
1 Hang Squat Snatch

EMOM 9'
1 Deadlift
1 Hang Power Clean
1 Push Jerk

3 RFT
10 Snatch
10 Thrusters
10 Clean & Jerk

Wednesday 1st August 2018

BENCH PRESS

4-4-4-4-4

Use a controlled “faster up-slower down” tempo and find a max-effort set of 4 reps.

Post loads to comments.
Exposure 8 of 8

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5 Rounds or 20 Minutes:
8-10 Dumbbell Lying Triceps Extensions
1-3 Rope Climbs
20 Hand-to-Hand Kettlebell Swings (10e)

Build to a challenging set on the Lying Triceps Extensions. If you’re a rope climbin’ ninja, go legless. If not, use today to work your way up a few feet or do sets of 3-5 strict Chin-Ups instead.

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Box squat 3x3

4 rounds for time of:

15m overhead walking lunge, 25/35kg
25 sit-ups

Conditioning
AMRAP 15:
60 Double-unders
30 Wallballs (20/14#)
15 Deadlifts (245/165#)

Deadlift 5-5-5-5-5 reps

On the 1:30 x 7:
10/7 Calorie Bike
10 GHD Sit-Ups

Deadlift
1x5@70%
1x5@80%
1x5@85%
1x5@90%
1x3@95%

SO 3:00
Ykkösnostoja, ei pomputella maasta!

Penkki 3x1x90% (kisanostoja)
Kapea penkki max1
Ojentajat kuminauhalla 100 toistoa

EMOM - 18Mins
1 - 10 Supine MedBall Chest Throw
2 - 10sec Max Ski Erg