Author: The Black Book

Hyvää Pääsiäistä!

Ei ohjattuja tunteja.

20 rounds total alternating with a partner of,
7 Wallball 20/14
5 Kettlebell swings 24/16
3 Burpee

Deload week

Clean & Jerk
technique and skill work

Deload week

On the minute for 20 minutes,
1. 4-8 toes to bar
2. 3-5 x deficit hspu / hspu / deficit push-up
3. 3-5 x strict ring dip
4. 1-2 x rope climb
5. rest

Deload week

4 rounds of 10 reps each,
bulgarian split squats
barbell one-legged romanian deadlift
cossack squat
sumo deadlifts

Every minute on the minute for 30 minutes of:
1. erg calories
2. kb/db farmers carry
3. thrusters
4. hinge row
5. walking lunges
6. rest

Team workout:
400 calories ski erg
300 double-under
200 wallball 20/14
100 burpee box over with kettlebells or dumbbells

Complete, checkpoint 10 minutes, workout ends at 20 minutes:
30 snatch 35/20 (30%)
30 snatch 60/35 (55%)
30 snatch 75/45 (70%)
30 snatch 95/55 (90%)

Focus on every lift, go power as far as you can do it really easy, then switch to full snatch.