6 x 3 Dip on Rings @ 50%

https://vimeo.com/175183194

3 x 8

3 rounds

Halting clean deadlift x 5
Clean pull x 5
Clean high Pull x 5
(5 sec eccentric)

3 Rounds

Muscle clean + Strict Press x 5
Power clean + Push Press x 5
Power Clean + FS + Push Jerk x 5
Full Clean = Split Jerk x 5

strength

High Hang Clean & Jerk 2 x 5

mid hang Clean & Jerk 3 x 5

50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders

2 kierrosta

30 sek työ, 30 sek lepo

• kahvakuulan kanto pohja kohti taivasta
• kelkanveto
• slamball olan yli

Three rounds of:
Wall-ball, 20 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75 pounds (Reps)
Box Jump, 20" box (Reps)
Push-press, 75 pounds (Reps)
Row (Calories)

In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.

2-2-2-2-2-2 of:
BB Clean & Jerk from Blocks
Riscaldati progressivamente e poi in 3 sets sali sino ad un doppia pesante ma ripetibile per altri 3
sets.

Three rounds:
Run 200 meters
7 Push presses, 70 pound dumbbells
14 Ring rows

• For Time:
BB Power Clean (60/40Kg) 15 reps
BB Thrusters (60/40Kg) 15 reps
BB Power Clean 12 reps
BB Thrusters 12 reps
BB Power Clean 9 reps
BB Thrusters 9 reps

Tempaus, pysäytys sylissä

5 x 2