Strong Body Blog

WU: 3-5’ gymn.
+
3 rounds:
15 Banded Good morning
10 Keljfeljani

4 rounds for time:

3 Shoulder to overhead 70/45kg (Open: 50/35)
1 round "Cindy" (5 Pullups, 10 HRPU, 15 Air squat)
6 Power clean 70/45kg (Open: 50/35)
2 round s "Cindy"
9 Deadlift 70/45kg (Open: 50/35)
3 rounds "Cindy"

TC: 35’

WU: 5' gymnastic, then....
3 slow rounds:
- 10 Medball squat clean
- 10 Thruster with MB
- 10 Sit up with MB 
- 10 Ring row

A. E90" - 5 sets
5 TnG Power Snatch @60% (Open: 3-5 reps – medium weight)

B. E90" - 3 sets
2 Front squat @85-90% (Open: 3-4 - heavy)

C. EMOM 9'
- 2 Wall Climb
- 10 Srict T2B (Open: 8-10 Strict K2E or Knee raise)
- 20 Russian swing 28-32/20kg (Open: 20-24/12-16)

D. AMRAP 12'
20 OHS 50/35kg (Open: 35/25)
Then...
4 rounds:
10 HSPU (Open: box or Z-press)
15 Pullups
Then...
20 Thruster 50/35kg (Open: 35/25)

WU: 3-5’ gymnastic
3 slow round:
- 10 Slow pushup
- 20m bear walk
- 10 Russian swing - heavy

A.
With a continuously running clock complete the following:
- In 7’ find your 3RM Push press ( Open: practice - 3-5 reps)
- In 5’ find your 2RM Power jerk (Open: practice – 2-4 reps)
- In 3’ find your 1RM Split jerk (Open: practice – 1-2 reps)

B.
E90" - 3 sets – 9 min
- 8 Back squat @60-70% (Open: medium weight)
- 40 DU + 12 T2B (Open: 60 Single + 10-12 K2E or knee raise)

C.
AMRAP 7' Ladder
2-2,4-4,6-6,.....
Deadlift 80/50kg (Open: 60/40)
Lateral Burpee

Rest 3 min

AMRAP 7' Ladder
2-2,4-4,6-6,....
Hang power clean 50/35kg (Open: 40/30)
HSPU (Open: Box HSPU or Z-press)

Warm up: Gymn+full body mobility
A: 3light rds
3/3 one leg get up jhonnie
6/6 one arm swing w. kb easy
9/9 push press w. db easy
B: For Time
Team of 2 
3000m run 6rds=3/3rds 1 run, 1 abmat sit up and change
20/15 rope climb 
2000m row= 2x500m x2: 1row, 1 back wall squat hold and change
40 one dumbell alt sq clean  22,5/15kg
1000 m=500m/500m skierg 1 ski, 1 plank
60 one du alt snatch 22,5/15kg
C: streching