Press 5-5-5 reps

20min AMRAP:

• 5 Body Weight Bench Press (Scale to 75% of 1RM)
• 5 Deadlift @ 1.5x Bodyweight (Scale to 75% of 1RM)
• 10 GHD Sit-ups

BENCHMARK
50-40-30-20-10 reps for time:
Double-unders
Sit-ups

Scaled WOD
For time:
30-20-10 reps of:
Single-unders
Feet-anchored sit-ups

FOR TIME / ALL OUT:

300m Row
30 Wall Ball (9/6kg)
10 High box over burpee (70/60cm)

TC 4min

Kipping pull-ups max. reps

40 min continious:

500m Row
5 Tall Clean
5 Front Squat
5 Push Jerk

Use light loads.

Technique, drills and progressions

then

8 Rounds
Every 1:30
2 x Clean + Front squat + Split jerk

@ 50% TM

EMOM 12
1) 10 KB Front squat 24/16kg
2) 10 Hand release push up
3) 16 Leg lift over KB

EMOM x 12

power snatch
6x2
6x1

2s pause knee level

20min amrap:
5 x leuka
10 x punnerrus
15 x kyykky

Protokolla: Master Of Bells, treeni numero kolme päivälle 28.5

Cindy uusinta vuodelta 2015.