Author: The Black Book

EVERY 90 SECONDS FOR 6 ROUNDS:
HANG POWER SNATCH
SNATCH BALANCE
OHS
SNATCH

EVERY 90 SECONDS FOR 6 ROUNDS:
SNATCH PULL
HANG SNATCH
SNATCH

“GHOST”
6 ROUNDS FOR TOTAL REPS IN 23 MINUTES
1 MINUTE OF ROWING (FOR CALORIES)
1 MINUTE OF BURPEES
1 MINUTE OF DOUBLE-UNDERS
1 MINUTE REST

COMPARE YOUR SCORE.

PUSH JERK
5-5-3-3-3-1-1-1-1

4 ROUNDS:
30 SECONDS OF WEIGHTED SIT-UPS
15 SECONDS REST
30 SECONDS OF KB SWING
15 SECONDS REST
30 SECONDS OF V-UPS
15 SECONDS REST

AS MANY ROUNDS AS POSSIBLE IN 20 MINUTES OF:
400M RUN
30 BOX JUMPS (60/50CM)
30 WALL BALL SHOTS (20/14 LB)

“ELIZABETH”
FOR TIME:
21-15-9
CLEAN 62,5/40
RING DIPS

COMPARE YOUR SCORE.

TEAMS OF TREE
FOR TIME:
90 DB OVERHEAD WALKING LUNGES
90 TOES TO BAR
90 BOX OVER JUMPS 60/50CM
90 DB ONE-ARM PUSH PRESS

CLEAN & JERK
3 SETS OF 3 REPS AT 30% OF YOUR 1RM CLEAN AND JERK.

3 SETS OF 2 REPS AT 50% 1RM CLEAN AND JERK.

5 SETS OF 1 REP AT 60-70% 1RM CLEAN & JERK

*NO-REP RULES. MISSED LIFT 5 BURPEE. STEP FORWARD OR BACKWARDS AFTER CLEAN OR AFTER STANDING JERK 3 BURPEES.

4 ROUNDS:
IN 5 MINUTES,
RUN 600M
REMAINING TIME 1ST ROUND BURPEE PULL-UPS
2ND ROUND DEVILS PRESS
3RD ROUND BURBEE BOX OVER
4TH ROUND RECOVERY RUN

MUSCLE-UP

EVERY 2 MINUTES FOR 8 ROUNDS:
1-2 MUSCLE-UPS
4-8 PUSH-UPS
4-8 DB ONE-ARM HANG CLEAN & JERK

KIITOS!

ON THE MINUTE FOR 24 MINUTES:
1# 3-5 REP TEMPO FRONT SQUAT AT 50% 1RM (32X1)
2# REST
3# 3-5 TEMPO ROMANIAN DEADLIFT (SAME WEIGHT) (32X1)
4# REST
5# RUSSIAN TWISTS
6# REST