Archief voor augustus 2022

5 x 2:00 rounds for reps Run 200mMax hang squat cleans 47.5/70kg No rest between rounds Score = total reps hang squat clean

3 Rounds for reps 2:00 pull-ups2:00 shoulder presses 30/42.5kg2:00 calorie row rest 1:00 after each movement

HEAVY DAY Single snatch 7 sets for load 1-1-1-1-1-1-1 Skill Work Pre-workout For load Snatch Deadlift 5-5-5-5-5

For time with a partner 4,000/5,000-m row from 0-2,000/2,500-m resting partner must hold double KB front rack 12/16 kgfrom 2,000/2,500-4,000/5,000-m resting partner performs a hang on the pull-up bar

Amrap 16 2-4-6-8… BurpeesDumbbell alternating split snatches 15/22.5Knees-to-elbows

5 rounds for time 20 wall-ball shots 14/2010 med-ball weighted pull-ups 14/20

10 x 1:00 rounds for reps 3 deadlifts 92.5/142.5max double-unders rest 2:00 between rounds

3 Rounds of 5:00 800-m run remaining time rest then… 3 rounds of 3:00 400-m run remaining time rest

Amrap 12 9 ring rows3 overhead squats 30/42.59 ring rows6 overhead squats9 ring rows9 overhead squats Continue the pattern of adding 3-reps to the overhead squats until time expires.

For time 50-40-30-20-10Push-ups 25-20-15-10-5Box jump overs 20/24