Author: The Black Book

Snatch
2-2-1-1-1

3 Rounds:
12 HP Snatch 50% 1rm
6 Hang Squat Snatch
3 L-Pull-up
6 Pull-up (Strict)

OPEN GYM

Weighted pull-up
2-2-2-2-2

3 Rounds:
400m Run
5 SDHP 60/42,5
MEUB Muscle-ups

Deadlift
5-5-3-3-3

25-15-10
Shoulder to overhead 42,5/30
Toes to bar

Team Row for meters

1 min max effort, for 20 min

Recovery Foam rolling

Hi-Bar Back Squat
5-5-5-3-3

3 Rounds:
50 Du’s
5 Deadlift 140/95

For time:
1000m Run
50 Air Squats
800m Run
40 Pull-ups
600m Run
30 Push ups
400m run
20 Burpee

Push Press
5-5-3-3-3

“Airforce”
For time:
20 Thrusters
20 Sumo deadlift high pulls
20 Push jerks
20 Overhead squats
20 Front squats

At the beginning of every minute, do 4 burpees

OPEN GYM

ALASALI SULJETTU perjantaista sunnuntaihin. Henkilökunta Regionaaleissa Tanskassa. Yläsali avoinna normaalisti.

3 Sets of MEUB Muscle-ups rest 5min in between

Alternative
3 sets of MEUB Ring dips rest 5min in between

For time:

Run/row
5 k