Dual Russian KB Swing
5 R, AHAP

Post 5 heaviest successful sets

3 kierrosta

800 m juoksua
30 käsipaino rinnallevetoa kyykkyyn (suositus 22,5 kg miehet ja 15 kg naiset)
30 Yleisliikettä

Samoille jaloille tempaus + tempaus
8 x 1 + 1 @ 60-85

• 1+1RM

"snatch drop"
5 x 2@70 -

"Bicouplet 1"

21-15-9reps of:
Snatch (Full) 35/25kg
C2B Pullups

Double KB Rows: 4 x 8. Rest 60s.

4*
3*CTB
6*TTB
60m DB Front Carry
6*10m if you break 20 Split jumps
@22,5 / 15 kg

5*
3*Push Jerk @70%
3-6/side Pull up on rope between sets

For time
50* Pull up
50* Burpee
100* DU
Tc 12'

3 Rounds of:
1min Row
1min Burpee
1min Double Unders
1min rest

Then directly into

3 Rounds of:
1min Wall Balls
1min DB/KB Snatch
1min Box Jump Overs
1min rest