Author: The Black Book

Technique:
Handstand

7 min AMRAP of,
20 Double-unders
20s Free Handstand hold

Technique:
Muscle-up

For quality:
Accumulate
3 min L-hang
2 min Bridge-up

3*8 Nordic hamstrings

Deadlift
Go for a heavy 3 rep

Couple workout,

20 Synchronized burpees
20 Power Snatch 50/35
15 Synchronized burpees
15 Power Snatch 50/35
10 Synchronized burpees
10 Power Snatch 50/35

For time:
50 Thruster 50/35
40 Toes to bar
30 KB snatch 24/16
20 Weighted lunge 50/35

Clean & Jerk
Complex

Clean pull – Clean – Hang Clean – Front Squat – Push Press – Split Jerk

Weighted Push-up
Heavy 5 rep

Couple workout,
4 Rounds for time:
15 Cal Row
15 Push Up
15 Pull-up

Back Squat
Find 1 RM

3 Rounds for time:
50 Double under
50 Air Squat

Weighted Pull-up
Find 2 RM

5 Rounds:
12 Deadlift 70/50
9 Hang Power Clean 70/50
6 Push Jerk 70/50
1 min Rest

Ei tunteja, Winter War 2015 kisat käynnissä.

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