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Deadlift 4,4,4,3,3,3 (try same weights as 4/9/14)
11 min AMRAP
10 box jumps 24/20
2x15 GHD situps
2 Squat Clean EMOM for 8mins try 80% OF NEW 1 REP MAX. if you don't know your max find it
21-18-15-12-9-6-3 rep rounds of
1 1/2 pood Kettlebell swing
mobility stretch with bands
Back Squat 2x5 (50%) 1x10 (55%),1x15 (60%) and 1x20 (65%)
Strict Press 5,5,4,4,3,3
on your own clock
5 TTB every 30 sec for 3 mins
5 pistols emom for 5 mins
(45 min time cap)
14 Rounds for time w/ 95lbs/65lbs Barbell
10 Squat cleans
10 Push Press
50 ft of Walking Lunges with barbell on back.
Walk back to start point.
At no point does the barbell touch the ground until rounds 3, 7, and 9.
Round 3, 7, & 9 – 7 Turkish Get Up with 1.5 Pood/1 Pood KettlebellRead more...