31.07.15
Deadlift
1-1-1-1-1 @ 90 %
20′ EMOM
Even minutes 5 Overhead squats
Odd minutes 5 Push press
Deadlift
1-1-1-1-1 @ 90 %
20′ EMOM
Even minutes 5 Overhead squats
Odd minutes 5 Push press
Clean & jerk
3-3-3 @ 85 %
10′ AMRAP
2 Clean
8 Box jumps
10 KB swings
10 Air squats
Front squat
3-3-3-3-3 @ 80 %
17′ AMRAP
10 Deadlift
10 Burpees
400 mt run
Snatch
4-4-4-4-4 @ 75 %
weighted pull up
4-4-4
10′ AMRAP
5 Front squats
10 T2B
15 Push ups
Back squat
1 RM
3 RFT
60 DU
10 SDHP
10 Push jerk
20 Vups
3 Rounds
1 minute max reps weighted pull ups
1 minute max reps weighted ring dips
1 minute rest
5 rounds for time of the below.
every minute in the minute do 2 Burpees
20 Butterfly Sit ups
20 Walking Lunges
10 Push ups
12′ EMOM
8 Ring Dips
7 Squat Snatch
Deadlift
3-3-3 @ 85 %
10′ AMRAP
10 Wall ball
10 Pull ups
10 Air squats
Clean & jerk
3-3-3-3-3 @ 80 %
For time
800 mt run
30 Box jumps
30 Kb swings
60 D.U.
800 mt run
Front squat
4-4-4-4-4 @ 75 %
Strike Pull up
3 x 8
10′ EMOM
5 Hang power clean
5 Push press
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