A. VVC Ramps x 5
- 10:15

B. Climbing at the Bullet Hole
- Presents
- Candy cane
- Zebra
- Bruce lee

5X1 Paused Clean (3 count pause at knee) + 1 Paused Hang Clean (3 count pause in hang at knee) – work to a heavy but non-maximal complex, rest as needed

Lämmittely ja mobility

Maastavetoa

Death by burpee

Loppuvenyttelyt

AMRAP (with a Partner) in 37 minutes
Partner A:
400 meter Row
Partner B:
10 Box Jump-Overs @60/50cm
15 Ball Slams @12/8kg
20 Sit-Ups

1RM Weighted Chin ups

150 min
Warm up for 20 min

1.Gymnastics
A. HS Walk practice for 15 min
- 30 m

B. BMU practice for 20 min
- HTB 3 x 1
- BMU 1 3 3 3 4

C. BMU speed:
Every 2 minutes for 4 rounds:
20 s. ME Bar muscle ups
- 4 4 4 4 reps
- Total of 30 BMU

2.Weightlifting
A. Power snatch
- Build to heavy set of 5 touch and go

B. Every minute on the minute for 7 minutes:
5 Power snatches @ 80% of A)
- 35 kg

3.Strength
A. Back squat
- 6 x 2 @ Same weight as last week
- Rest 2-3 min
6 x 2 x 80 kg

4.Conditioning - not done

5.Accessory - not done

AMRAP 10
10 Ring Rows (feet on 20″ box body parallel with the ground)
10 Thruster (40/30)
10 Box Jumps

DeadLift 1x5 (70%)

Harjoitellaan rive maasta:

7 x 1 reideltä + 1 maasta