40min amrap

Row 500m
10 barbell rollout
Row 500m
30 sit ups

Toinen soutaa ja toinen suorittaa vatsalihasliikkeen. Yksi kierros on se, kun molemmat ovat tehneet molemmat vatsalihasliikkeet!

AMRAP 20:00, in teams of 2 or 3

7 x Dumbbell Hang Power Clean
7 x Dumbbell Walking Lunge
10m + 10m Sprint
7 x Burpee
10m + 10m Sprint

Teammates cycle through, one athlete at a time completing a full round.

For quality:
10-8-6-4-2

Strict chin-up (no need to be UB)
Strict press (UB Tng style)
C2 roll out

Accessory:

50 reps, banded face pull

Alternate A1 and A2:
A1. Lateral Box Step-ups, 3 x 6-8 reps, rest 10''
A2. 1-legged Box Squats, 3 x 6-8 reps, rest 10''

Then

B Front Squats @ 2010, 5 x 5 reps, rest 2 min/sets

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Part A videos:

Lateral Box Step-ups

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1-legged Box Squats

3 x 12 ring row /pull up with false grip

3 x wide grip pull ups on command

3 x false grip ring row + turn over + negative turnover + negative ring row

2 x max reps of ring dips, remember the
external rotation of the arms

WU: 10 reps at two lighter weights. Then Combine style – 4 heavy sets at same weight for max reps.
Front Squat 4xMax Reps (225lb Cap)
Pull/Chin-ups 4xMax CTB (Any grip, one re-grip allowed)
Leg flutter + Bicycle Crunch= 1rep. Go to failure
4min
22

Hang Power Snatch
6x3r @ 55%
1min Recovery

14 min amrap
8 abmat sit ups
16 split jumps
8 push ups
16 jumping squats

Do five sets of two reps. Use 70-100% of your max snatch.

http://www.catalystathletics.com/exercise/82/Heaving-Snatch-Balance/

10m kb swing walk
15 burpees
10 + 10 kb clean