09
07
2019
Single arm dumbbell
Buy-in: 8 TGU (alt.) Then: 12 Alt. SA DB Hang Power Snatches (17.5/10 kg.) 12 Alt. SA Devils Presses 3 rounds Buy-out: 8 TGU (alt.)
08
07
2019
Deadlift EMOM
3 Deadlifts @ 80% EMOM for 5 min. Rest 2 min. 5 Deadlifts @ 70% EMOM for 5 min. Rest 2 min. 7 Deadlifts @ 60% EMOM for 5 min.
07
07
2019
9-6-3-Hold
9 Over-unders (60/50 cm.) 6 Hang Squat Snatches (40/25 kg.) 3 Overhead Squats 20 sec. OH Squat Hold (bottom position) 3 Rounds
06
07
2019
Assault Bike Burpees KB Shoulder-to-Overhead
30 sec. Assault Bike 30 sec. Rest 30 sec. Burpees 30 sec. Rest 30 sec. KB SA Shoulder-to-Overhead (24/16 kg) 30 sec. Rest 6 Rounds
05
07
2019
Power Snatches Wall Balls
3 Power Snatches (60/40 kg.) 9 Wall Balls (9/5 kg.) AMRAP 10 min.
04
07
2019
Farmers Carry and sit-ups
60 Sit-ups 200-m Farmers Carry (17.5/10 kg.) 50 V-Ups 400-m Farmers Carry 40 GHD Sit-ups 600-m Farmers Carry