Push press behind the neck 4 X 4 @ 65%-75%

Clean: floor, hang

6min AMRAP
5 Power Clean (135/95)
6 Burpee OTB
7 Pull Ups
Rest 3min
5min AMRAP
5 Squat Clean (135/95)
6 Burpee OTB
7 Pull Ups
Rest 3min
4min AMRAP
5 Thrusters (135/95)
6 Burpee OTB
7 Pull Ups

5 x 2 x clean, go as heavy as your good technique allows

Wednesday 25th July 2018

BACK SQUAT + FRONT SQUAT / 3-POINT DUMBBELL ROW SUPERSET*

A1) Back Squat + Front Squat:
3 x 4

A2) 3-Point Dumbbell Row:
3 x 4

*Perform 2 work sets of Back Squats followed by 1 work set of Front Squats. Each Squat set is supersetted with Dumbbell Rows. Use a “slower down, faster up” tempo for both lifts, and go heavier than last week. Rest 30 seconds to a minute between movements.

Post loads to comments.
Exposure 7 of 8

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3 Rounds for Time:
400m Run
21 Overhead Kettlebell Swings 24/16kg

This should be a fast one, the intention is to run fast and go unbroken on the Swings if you can. Scale the runs to 300 m and the load on the kettlebell as needed to keep your intensity up.

Post time and Rx to comments.

24 Min EMOM of:
1st Min
Row 15-20 Kcal
2nd Min
Strict Handstand Push Ups 4-8 reps
3rd Min
Double DB Front Rack Walking Lunges (2X22.5/15Kg) 15 reps
4th Min
Burpees 15 reps
Scale reps down in case.

3x

A: 20/17 cal ab + 10 m hs-walk + 3-12 ring mu ( unbroken set)
B: 20/17 cal row + 6 (3/3) dumbell snatch M:45-35kg F: 30-25kg + 6 deep deficit kipping HSPU ( unbroken)
C: 20/ 17 cal ski + 40m Heavy sled push + 2 tng rope climb

Six intervalls total. Rest 3min btw sets. Alternate btw a,b and c. GO FAST!!

• 5-5-5-5-5 of:
BB Jerk 5 reps
Riscaldati progressivamente e poi in 3 sets sali sino ad una quintupla pesante ma ripetibile per altri 2 sets.

2 x max reps in ring dip

B.
Four rounds for max reps of:
60 seconds of Rowing for Calories
Rest 15 seconds
60 seconds of Push-Ups
Rest 15 seconds
60 seconds of Strict Supinated-Grip Pull-Ups
Rest 90 seconds

This portion will take exactly 20 minutes.