Not Fot Time:
50-40-30-20-10:
AbMat Sit-Ups Hip Extensions

a) For 9 min every 90 sec
3 x 2 reps and
3 x 1 reps

b) Then for 5 min every 30 sec
10 x 1 rep w/50-70 % out of the last lift. Only good lifts!

A is Total 6 sets. Add weight if form is on point. Last set should be about 90-100 % of 1rm

Vie tulokset vain osiosta A ja kommentoi millä kiloilla teit B:n

For time:
12 hang power snatch 40/30 kg
50 double unders

9 hang power snatch 50/35 kg
50 double unders

6 hang power snatch 60/40 kg
50 double unders

TC: 10 min

Push press 5-5-5

10 Reps @ 72%
8 Reps @ 77%
6 Reps @ 81%
4 Reps @ 85%
2 Reps @ 90%

Metcon (reps)

AMRAP in 5 minutes of:

3-6-9-12…
SDHP 50/35kg
10 bar over jumps after each round.

7 min AMRAP

30 double unders
15 box jumps
10 power snatch 60/40 kg

Scaled version:

60 single unders
15 box step up
10 power snatch w/barbell or light weight

Amrap 7 with partner
Ski erg Calories 10/8 AFAP

• toinen tekee toinen lepää. Yksi kierros kun molemmat tehnyt kerran. Näyttö nollataan joka kerta kun vaihdetaan.

Tempaus
5 x 1 snatch
Add weight every round if form is on point.

Build to a Heavy Set of 5