ASAP

3 KM ROW
2KM RUN
11 DU

5 rounds for time of:

400 metres run
15 squat over head

15 thrusters
10 pull ups
5 burpees

12 minutes AMRAP

Tekniikka: Ilmakyykky

3 x 7 valakyykkyä

5kierrosta for quality:
7x boxihyppy
20s. l-sit
15x selän ojennus

For time.
- 50 DU.
- 50 Wall ball shots (9/6 kgs).
- 50 Box jumps (24"/20").
- 50 Hollow rocks.

Time cap: 10 min.

3 Rounds: (Not for time)
10 Clean and Jerks, (60/42.5)
400m Run

Tuesday 31st July 2018

Performance
Snatch 1RM

Warm up and build to a 1RM for the day.

Fitness
Snatch Deadlift + Mid-Hang Snatch + Overhead Squat

If you’re newer to the lift, build to a heavy load for the day on the complex.

Post loads to comments.
Exposure 8 of 8

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Every Minute on the Minute x 10:
10 Russian Kettlebell Swings, as heavy as possible
Forearm Plank the remainder of the minute

If the Kettlebell Swings take you 20 seconds, hold a plank for 40 seconds before popping back up for the next 10 Swings.

Post work to comments.

Alkulämmittely ja mobility

Taitorata

8min aikaa juosta niin monta kierrosta salin ympäri kun ehdit, joka 30s pysähdy 10s lankkuun

Loppuvenyttelyt