AMRAP 10:
10 alternating single-leg squats
10 power cleans (45/60 kg)
Pre-workout
On a 8:00 clock:
Build to a heavy complex
1 clean grip deadlift
1 clean pull
1 hang power clean
1 power clean
For time:
50 hang power snatches (29/43 kg)
50 push presses
50 sumo deadlift high pulls
50 front squats
Eesti Vabariigi aastapäeva eri tiimikas! Ikka kell 10:00 boxis!
For time:
25 strict pull-ups
50 Russian KB swings (24/32 kg)
800/1000 meter row
GRACE DB VERSION
For time:
50 dumbbell power clean and push jerks (15/22,5 kg)
– Use two dumbbells.
For time:
100 AbMat sit-ups
50 overhead squats (34/52 kg)
For time:
400-m run
30 box jump-overs (51/61 cm)
400-m run
30 toes-to-bars
400-m run
30 double-DB thrusters (10/15 kg)
Benchmark
For time:
2,000-m row
7-6-5-4-3-2-1 reps for time of:
Bar muscle-ups
– Row 150 m after each round.
Post-workout
3 sets:
10-20 GHD sit-ups