Hang squat clean 5x3

Snatch balance 3-3-3-3-3, Bygg upp till tung 3:a
+
10min amrap:
24/16kg kb KB clean – 10 rep
24/16kg kb One Arm Walking kb Lunge – 20m
Switch arm after lunges

Back squat 3x5@65%

Bench Press 3x5@65%
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12-9-6 av:
DB thrusters 20/15kg
strict pull ups

10 Rounds:
Every :90
Sprint 15/9 Calories on Bike

• 4 Round not for time of:
BB Bulgarian Split Squats 10 reps unbroken/side
(Utilizza un peso impegnativo ma che ti permetta di fare 10 reps unbroken)
One-Arm KB Press 10 reps unbroken/side
(Utilizza un peso impegnativo ma che ti permetta di fare 10 reps unbroken)
Handstand Walks 30 m o Wall Climb 5 reps

AMRAP 31 minutes (As Many Reps As Possible)
8 Thrusters (155/105#)
6 Rope Climbs (15 ft. ascent)
11 Box Jumps (30/24″)

This is a Partner WOD – Partner #1 will perform the work listed above. Partner #2 will run 400m with a sandbag (45/25). Once Partner #2 returns from the run, Partner #1 will grab the sandbag and begin their 400m, while Partner #2 continues work wherever #1 left off.

Score is your total # of reps

Parin kanssa vuorotellen

7 x 40 m kelkan työntö, kevyt kelkka, sprintti.

Front squat
2×2 @ 65%
2×2 @ 70%
2×2 @ 75%

Back squat 5RM @31x1 tempo
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For time:
100 Lunge steps with 20/15kg BB
100 Push ups

Squats
HR Push Ups
Sit Ups