Author: The Black Book

AS MANY ROUNDS AS POSSIBLE IN 10 MINUTES OF:
4-6 STRICT TOES TO BAR
6-10 PUSH-UP
8 OHS 40/30
UNBROKEN SETS, REST AS NEEDED BETWEEN MOVEMENTS.

PARISKABA LAJI 1

“DB101 DEVIL’S PRESS”

20-2 (20-18-16-…2) OF
DEVIL’S PRESS 15’s/10kg’s
20 BURPEE OVER DB’S BETWEEN ROUNDS

DEVILS PRESSES DIVIDED EQUALLY IN ALL ROUNDS. IN 1ST ROUND
ATHLETE A DOES 10 REPS, THEN ATHLETE B DOES 10 REPS. BURPEES CAN BE DIVIDED ANYHOW.

CAP: 20 MINUTES.

SPLIT SNATCH
1-1-1-1-1

HANG SNATCH
1-1-1-1-1

PRESS SNATCH BALANCE
3 X 5

EVERY MINUTE ON THE MINUTE FOR 30 MINUTES OF:
1. CALORIES ERG
2. BOX STEP-UPS 70/60CM
3. HANG CLEAN 50/35KG
4. TOES TO BAR
5. WALLBALL 20/14LBS
6. REST

TEST THE FIRST ROUND FOR REPS AND TRY TO MAINTAIN SAME AMOUNT OF REPS IN THE LATTER ROUNDS.

WEIGHTED DIP
3-2-2-2-1-1-1-1

ACCUMULATE PLANKS & INVERSION
PLANK 2 MIN
SIDE PLANK 1MIN/SIDE
HANDSTAND 3 MIN

5 ROUNDS
300M RUN
12 BOX JUMP 60/50
6 DEADLIFT 120/85

4 ROUNDS:
600M ROW
20 PULL-UP
15 DB THRUSTER 22,5/15KG

REST AS NEEDED.

30 MIN AMRAP OF:
400M RUN
3 ROUNDS OF STRICT “CINDY”
5 PULL-UP
10 PUSH-UP
15 SQUAT

2 X 2 CLEAN + 1 SPLIT JERK AT 65-70%1RM C&J

5 X 1 CLEAN PULL + 1 CLEAN + 1 JERK AT 75-85% 1RM C&J
EVERY 3 MIN OR FASTER

CLEAN PULLS
5 X 1 AT 100%