301013 Среда

AMRAP 45
Row 800m
30 KBS 16kg
15 BJ overs 50sm
15 pull ups

291013 Вторник

EMOM 10

Odd min: 8 pull  ups

Even min: 8 push jerks 30kg

Rest 3 min

EMOM 10

Odd min: 8 burpees

Even min: 8 PClean 30kg

Rest 3 min

EMOM 10

Odd min: 16 DU

Even min: 16 Abmat sit ups

281013 Понедельник

1. Skills: kip pull ups/pus ups
2.

5 Rounds

8 Deadlifts 70kg
12 Hand Release Push Ups

Rest 3 minutes

5 Rounds

5 Power Snatches 30kg
15 Ab mat Situps

261013 Суббота

3 rounds, 1 minute at each station, for max reps:
- power clean – 30kg
- Db snatch alternating hands 12kg
- burpee to 15sm target
- shoulder to overhead – 30kg
- double unders
*rest 1 minute between rounds

251013 Пятница

A. squat clean 4 x 2 @ 70-75%, every 2 min
rest 2 min;
B. squat clean 1-1-1-1-1 (as heavy as possible) on a 2.5min interval

C1.Ring dip  assisted – 3x 8-10 , on a 3min interval

С2.Ring rows  3 x 10 on a 2 min interval

+

“Helen”
3 rounds for time:
400m run
21 kb swings – 16kg
12 pull-ups

231013 Среда

1. Snatch 5x3; rest 90 sec;
2. Snatch pulls 4x4; rest 90 sec
+
4 rounds for time:
10 walking lunges – 30kg
15 push-ups
5 power snatch – 30kg