Lämmittely ja mobility

etukyykkytreeni telineestä

8min amrap
5xpunnerrus
5xleukaa
10× vuorikiipeilijä

Loppuvenyttelyt

3*3 Power Snatch
2*2 Power Snatch
2*1 Power Snatch

5*3 Snatch Balance
Climbing

3*5 Hang Snatch High Pull

Continued with the weekly challenge, 50/20/20, 40/18/18, 30/16/16, 20/14/14, 10/12/12. Today finished the diamonds and have got 10/12/12 of the chest- slappers to do. Another tough sickening morning in The Den.

Split Jerk (from rack)

9 x 2 @ 60 -

SO 2:30

75/50 reps for time of:
C2B Pull Ups

Main Site Workout - Modified
3 Rounds
50 Double Unders
50 Walking Lunges

1000 mt run
10 pull ups
10 chin ups
10 push ups
1000 mt run
400 mt 2 x kb carry
1000 mt run
30 burpees
800 mt run
10 pull ups
10 chin ups
10 push ups
800 mt run
50 mt bear walk
800 mt run
30 burpees
600 mt run
10 pull ups
10 chin ups
10 push ups
600 mt run
400 mt sand bag carry
600 mt run
30 burpees
1000 mt run

Male kb 2 x 20 kg
Female kb 2 x 12
Male sandbag 1 x 25 kg
Female sandbag 1x 15 kg

50 min. on the minute:
5 Frontsquats for 10 min [28KG]
10 Deathlifts for 10 min [38KG]
3 Squatcleans for 10 min [28KG]
5 Push-press for 10 min [23KG]
3 Overheadsquats for 10 min [23KG]

For time:

20 cal row
20 box jump
20 pull ups
15 cal row
15 box over jumps
15 pull ups
10 cal row
10 box over burpees
10 pull ups