Author: The Black Book

4 rounds for time of,
50 air squat
30 burpee
10 L-sit pull-up

On the minute for 16 minutes,
4 deadlift
3 hang power clean
2 push jerk

55% from 1rm clean and jerk.

This is part of a 6 week ”DT” progression.

In teams of three,
3 rounds
25 overhead squat 40/30
25 toes to bar
25 calories erg

Full rounds one after another.

Find a daily max for
power clean + push press + push jerk

then,
5 sets at 80%

Winter War 2017
Qualification workout 2

6MIN AMRAP
6 Thruster kahvakuulilla (2x24kg/2x16kg)
9 Varpaat tankoon

SKAALATTU SARJA
6MIN AMRAP
6 Thruster levytangolla (40kg/30kg)
9 Jalkojen nosto

20 seconds on 10 seconds off
8 intervals of,
sit-up
calories erg
kettlbell swing 24/16
double-under

OpenGym isolla salilla klo 12.00-14.00. Ei ohjattuja tunteja.
Hyvää itsenäisyyspäivää!

As many rounds as possible in 12 minutes of,
5 strict pull-up
10 ring push-up
15 jumping squats

On the minute for 12 minutes,
6 deadlift
4 hang power clean
3 push jerk

50% from 1rm clean and jerk.

This is part of a 6 week “DT” progression.

In teams of three,

27-21-15-9 of:
wallball 20/14
hang power clean 50/35
rest

One after another, you may not pass each other.

Daily max in snatch

15 x 1 at 80% from 1rm
(3 second pause in the bottom & top position)