Alternate
1. 15/10 CAL Row
2. 10 burpees
3. 15 wall balls

"Amanda" with dumbbells and bar muscle up

9-7-5

• Dumbbel snatch / hand (50/35 lbs)
• Bar MU

-Scale Bar Mu to jumping bar MU or banded bar MU.

Snatch lift off

5x4@50/35kg

SO 1:30

Warm up A
2 rounds
1:30 cardio
5 inch worm
5 jumping pull ups
10 kip to swings
10 air squats
10 alt leg v-ups
5 deadlifts with barbell
5 thrusters with barbell

Warm up B
10-15 minutes preparing time for SEVEN

200 double unders for time

every time you fail a DU, do 10 hollowrocks!

TC 5 min

Back squat

5x3@75-80%

SO 2:30

Squat snatch, Hip

6x2@55-65%

SO 2:00

Snatch pull from knee to hip

5x4@50/35kg

SO 1:30

4 rds
20m plate pinch grip carry (haastavat painot tähän)
12-14 reps DB bicep curls
10-12 tempo push-ups (3 sekkaa tempo alas, 3 sekkaa pause aktiivisessa pohja-asennossa)
rest 1 min

Box Squat: Build to a heavy set of 5 in 7 sets. Rest 2:00
- Wide Stance
- Parallel Box
- You'll see this next week for a 3RM