3 rounds for time:
10 hang power snatches (30/45 kg)
2 rope climbs
200-m run
Pre-workout
On a 10:00 clock:
3 hang power snatches
– Build to a heavy set of 3 reps
4 rounds for reps:
1:00 plank hold
1:00 single-DB box step-ups (51/61 cm) (15/22.5 kg)
1:00 deadlifts (70/100 kg)
– No rest between rounds.
Post-workout
1 set:
Max-effort L-sit hold
– Rest as needed.
2 sets:
L-sit hold for 50% of your max-effort
– Rest as needed.
AMRAP 20:
15 double-DB front squats (15/22.5 kg)
50 double-unders
12 strict pull-ups
15-m handstand walk
1,5 mtr hst walk = 1 rep
AMRAP 12:
10 calories on any machine
8 ring dips
6 single-arm Russian KB swings/arm (16/24 kg)
Post-workout:
Accumulate:
1:00 single-arm plank hold on the rings/arm
– Switch arms as needed.
FOR TIME
2000 mtr Run
500 mtr Swim
2000 mtr Swin
Klass toimub kell 10.00 Nõo Veskijärve rannas!
For time:
100-calorie row
100 box jump-overs (51/61 cm)
2000-m bike
“THE CHIEF” BENCHMARK
5 rounds of AMRAP 3:
3 power cleans (43/61 kg)
6 push-ups
9 air squats
– Rest 1:00 between rounds.
3 rounds for time:
20 chest-to-bar pull-ups
10 overhead squats (45/60 kg)
Pre-workout:
On a 8:00 clock:
Build to a heavy 1-rep overhead squat from the floor.
For load:
Shoulder press
3-3-3-3-3
Push press
2-2-2-2-2
Push jerk
1-1-1-1-1
– Record the heaviest load for each movement.
AMRAP 10:
5 power cleans (55/80 kg)
10 toes-to-bars
Pre-workout:
EMOM 10:
1 hang power clean