2018.08.09. Csütörtök
WU: 3-5’ gymnastic
3 rounds:
10 Ring row
10 Jumping squat
10 KB Shoulder press – light
A. 3 rounds:
45″ MU (ring or bar) (Open: pullup)
45″ rest
45″ Ring dips (Open: Banded or Dip on box)
45″ rest
45″ OH Walking lunge 20/10kg (Open: 15/10)
45″ rest
B. EMOM 10′
Rx: 2 Power clean + 1 Jerk (Split or Push)@70-80%
Open: 2 Power clean + 1 Jerk (Split or push) – medium for practice
B. EMOM 15′ (5 rounds)
– 50 DU (Open: 80 Single)
– 10 Lateral burpee (Open: 8 Lateral Burpee)
– 12 STOH 50/35kg (Open 35/25)
…then immediately…
3 rounds for time:
– 50 DU (Open: 80 Single)
– 10 Lateral burpee (Open: 8 Lateral Burpee)
– 12 STOH 50/35kg (Open 35/25)
Try to perform this portion within 9 minutes.