Author: The Black Book

5 ROUNDS FOR TIME OF:
5 SHOULDER PRESS
10 PUSH PRESS
15 PUSH JERKS

42,5/30KG

COMPARE YOUR SCORE

“JOSHUA H. REEVES”
5 ROUNDS FOR TIME
9 TOES TO BAR
22 ALTERNATING DUMBBELL SNATCHES (22,5/15KG)
7 SQUAT CLEANS (60/45KG)

TEAM WORKOUT,
300 WALKING LUNGES
75 HANDSTAND PUSH-UPS
150 WALKING LUNGES
30 HANDSTAND PUSH-UPS

EVERY 2,5 MINUTES FOR 7 SETS:
SNATCH PULL + LOW HANG POWER SNATCH + SNATCH BALANCE + SNATCH
AT MAX 65% FROM 1RM SNATCH

HIGH BOX JUMPS 4 X 10 REPS.
REST FOR TWO MINUTES

EVERY 5 MINUTES FOR 4 ROUNDS:
10 BAR OVER BURPEE
10 HANG POWER CLEAN MAX 50% 1RM POWER CLEAN
50 DOUBLE-UNDER

4 ROUNDS:
4 MIN ERG
1 MIN REST
4 MIN ERG
1 MIN REST

MUSCLE-UP TECHNIQUE

3 X UNBROKEN STRICT MUSCLE-UP
REST AS NEEDED

PENDLAY ROW
3 X 12 REP

DB SHOULDER PRESS
3 X 12 REP

ON THE MINUTE FOR 15 MINUTES OF:
1# 5 DEVILS PRESS
2# 10 THRUSTER
3# 10 PUSH JERK

5 MIN AMRAP OF: NORWEGIAN ABS

“HOTSHOTS 19”

6 ROUNDS FOR TIME
30 AIR SQUATS
19 POWER CLEANS 60/45KG
7 STRICT PULL-UPS
400 METER RUN

30 MIN AMRAP OF:
6 PUSH-UP
8 CAL SKI
10 JUMPING LUNGES

ALTERNATING ROUNDS WITH A PARTNER.