12
04
2019
“death by” Push Press
Perform 3 Push Presses every minute. *Add 5/2.5 kg. every 5 min.
11
04
2019
Run-Snatch-Pistols
800-m Run 30 Power Snatches (50/35 kg.) 40 Alt. Pistols Rest 1 min. 600-m Run 20 Power Snatches 30 Alt. Pistols Rest 1 min. 400-m Run 10 Power Snatches 20 Alt. Pistols
10
04
2019
21-15-9 GHD Burpee Deadlift
21-15-9 GHD Sit-ups Burpee Plate Jumps (20/10 kg.) Suitcase Deadlifts (22.5/15 kg.) *21-15-9 on each side.
09
04
2019
Overhead Squats-Wall ball-Row
5 Rounds FT 5 OH Squats (70/50 kg.) 15 Wall Balls (9/6 kg.) Row 250 m
08
04
2019
21 KB Swings
21 KB Swings (24/16 kg) 27 Ring Push-ups 21 KB Swings 21 Power Cleans (35/25 kg.) 21 KB Swings 18 Ring Push-ups 21 KB Swings 15 Power Cleans
07
04
2019
Double-unders Lunges – OH Squats
50 Double-unders 3 x 4 Barbell Back-Rack Lunges + 4 OH Squats (40/30 kg.) 5 rounds