Category: Yleinen

Mainsite SATURDAY 150718

5 rounds for time of:
20 wall-ball shots 20/14
10 deadlifts 102,5/70

In a team environment,

Seven rounds for time of:
10 hang power snatch 35/20
15 ft Rope Climb, 1 ascent
10 hang power snatch 35/20
15 ft Rope Climb, 1 ascent

Timecap is 17 minutes

75-50-25
calories on the erg for time

Rest as needed between the efforts,
score is total time spent on the calories.

Timecap is 20 minutes.

Every 3 minutes for 6 rounds:

6 strict chest to bar pull-ups
7 front squat @60% 1RM
8 burpee box jump 24/20″

This is part of a six week
progression to develop pull-ups and squat.

Deload week

20 seconds work 10 seconds rest
6 rounds of,
ski erg
burpees
L-sit from a bar
wallball 20/14
rest

Deload week

Snatch drills

Tempo Snatch
5×1 (5second snatch)

Snatch from hang pause at the hip
5×3

Snatch from the ground pause at knee and at the hip
5×2

Deload week

muscle-up skills & strength work

Deload week

Every 6 minutes for 3 rounds:
run 600
12 deadlift
9 hang clean
6 push jerk
42,5/30

Deload week

For time with a partner following one another,

20-18-16-14-12-10-8-6-4
calories on erg
double-unders
hollow rock

Deload week

For time alternating rounds with a partner,
10 rounds:
5 push-up
10 ring row
15 squat

This is part of a six week progression to develop pull-ups and squat.