95 pound Back squat, 50 reps
50 GHD Sit-ups
75 pound Back squat, 50 reps
50 Back extensions
55 pound Back squat, 50 reps
50 GHD Sit-ups

10 rounds of:

10 pushups
10 pullups
10 situps
10 squats

12' AMRAP
20 pull ups
20 push ups
20 OH lunges Db
200m cardio

Friday

A)
Eomom x 5
200 M Run

B)
3 rounds:
12 Deadlifts (95/65)
9 Hang Power Cleans (95/65)
6 Push Jerks (95/65)

rest 2:00

2 rounds:
12 Deadlifts (135/95)
9 Hang Power Cleans (135/95)
6 Push Jerks (135/95)

rest 2:00

1 round:
12 Deadlifts (155/105)
9 Hang Power Cleans (155/105)
6 Push Jerks (155/105)

2×2 @ 74%
2×2 @ 78%
2×2 @ 82%

Pausing 1 second at Knee Level

TOUCH-AND-GO POWER SNATCH
Every Other Minute on the Minunte x 14 (8 sets):
At Minutes 0 and 2: 7 TNG Power Snatches
At Minutes 4 and 6: 5 TNG Power Snatches
At Minutes 8 and 10: 3 TNG Power Snatches
At Minutes 12 and 14: 7 TNG Power Snatches

Each set should be heavy for the rep range. These should be true Touch-and-Go Power Snatches without the need for the barbell to be resting in the hang on the way down. If you’re newer to the lift, then focus more on maintaining good positions and a close bar path than on hanging on to the bar, and do sets of quick bailed singes as needed.

Post loads to comments.
Exposure 4 of 8

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For Time:
9-6-3
Bar Muscle-Ups
Thrusters 155/105

The Thrusters should be heavy for you. Scale the Bar Muscle-Ups to Jumping Bar Muscle-Ups, Chest-to-Bar Pull-Ups, or Jumping Chest-to-Bar Pull-Ups as needed.

Post time and Rx to comments.

Complete as many rounds as possible in 15 minutes of:
10 Kettlebell swings, 2 pood
10 Box jumps, 24 inch box
10 Ring dips

Friday

Lämmittely

Mobility

"Rapukävely- ralli"

Metcon:
1min on/off 3 kierrosta
Boxihyppy
Seinäpallo

Venyttelyt