Author: The Black Book

OVERHEAD SQUAT
3-3-3-3-3

ACCUMULATE PLANKS:
HIP LIFT 4 MIN
PLANK 3 MIN
SIDE PLANK 2 MIN/SIDE
REVERSE PLANK 2 MIN

COMPLETE AS MANY ROUNDS AS POSSIBLE IN 10 MINUTES OF:
3 BURPEE BOX JUMP-OVERS
3 DEADLIFTS
6 BURPEE BOX JUMP-OVERS
6 DEADLIFTS
9 BURPEE BOX JUMP-OVERS
9 DEADLIFTS
ETC.

100/70KG, 60/50CM BOX

SaliskaBailut 2019

5 ROUNDS:
1 MINUTE ERG METERS
1 MINUTE WEIGHTED SIT-UPS 20/14LBS
REST 15 SECONDS BETWEEN MOVEMENTS

4 ROUNDS,
IN 2 MINUTES:
10 HANG POWER SNATCH 50/35KG
50 DOUBLE-UNDER
10 PUSH-PRESS 50/35KG
REMAINING TIME DOUBLE-UNDERS
2 MINUTE REST

AS MANY ROUNDS AS POSSIBLE IN 15 MINUTES OF:
10 SQUAT CLEAN 70/50KG
10 STRICT HANDSTAND PUSH-UPS

ON THE MINUTE FOR 18 MINUTES OF:
3 HANG POWER SNATCH
2 HANG SNATCH
1 SNATCH BALANCE

Mirka Henriksson now as part of the coaching crew.

5 ROUNDS FOR TIME OF:
500M ERG
30 SIT-UPS
30 LUNGES

DEADLIFT
5-5-5-5-5-5-5

5 ROUNDS FOR TIME:
15 THRUSTER 42,5/30KG
15 PULL-UP