Immagini

Strength

5 sets
1 Squat Snatch + Hang Squat Snatch + High Hang Squat Snatch

For Time:
1500m Row
15 Snatches 62/40
1500m Row
12 Snatches 62/40
1500m Row
9 Snatches 62/40

20 min Time Cap

“AndreaS”

For Time

Buy-in:1 minute-max Calorie Row

3rft

21 Deadlift 55/34

13 Hang Power Cleans 55/34

8 Push Jerks 55/34

5 Clean & Jerks 55/34

Cash-out: 1 minute-max Calorie Row

For Time:
30 Clean and Jerks 62/44

* Every time the bar is dropped perform 100 Double Unders *

Strength

Dumbbell Bench (5×10)

5 sets of 10 repsSingle Arm , Alternate arms each rep.

Strength

Deficit Deadlifts (3×3 @70%, 3×2 @75%, 3×1 @80%)

Standing on a 5cm riser 12 mins

5 Rounds for time)

Teams of 2
5 rounds (Each)
21/15 Cal. Row
12 Bar Facing Burpees

* 1:1 Record each round

EMOM 10

Even: 10 Pistols (alternating leg)

Odd: Handstand Push-Ups (kipping)

4 MINUTES: Max Double Unders

EMOM 10

Even: 4 Bar Muscle-Ups

Odd: 10meter Handstand Walking

Strength

Push Jerk (6x 2 Push Press + 1 Push Jerk)

10 mins.

EMOM 12
15 Wall Balls

* Choose a weight you can maintain 15 unbroken reps *

Strength

Power Snatch (5 x 2PS+3OVHS)

5 sets
2 Power Snatch + 3 OVHS

For Time

3 rounds
400m Run
30 Toes-to-Bar

– Then –

3 rounds
500 Row
30 Handstand Push-Ups

25 min Time Cap (no rest b/t workouts)

For time:
5 rounds of:
4 muscle-ups
13 shoulder-to-overheads 62/44

Then, increase the weight for

5 rounds of:
4 muscle-ups
7 shoulder-to-overheads 84/56

Time cap: 15 minutes

For time:
30 Power Snatch 62/44
30 Strict HSPU

6 min Time Cap:

Strength

Dumbbell Bench (5×10)

5 sets of 10 reps10 mins

Strength

Deficit Deadlifts (7×2 @75%)

Standing on a 5cm riser

Every 1:15

AFAP:
45 thrusters 44/30
45 toes-to-bars
45 cleans, 44/30
45 chest-to-bar pull-ups