Strength:
Back Squat: 3x10 heavier than last week
WOD
ME Strict HSPU + ME Kipping HSPU
-Rest 30s
3 Rounds for Time:
40x DU
20x Pullups
-Rest 30s
ME Strict HSPU + ME Kipping HSPU
-Rest 30s
3 Rounds for Time:
40x DU
20x KBS (32/24)
-Rest 30s
ME Strict HSPU + ME Kipping HSPU
Strength:
Snatch
WOD:
4 min. ME Burpee Box Jumps
Rest 2 min.
4 min AMRAP:
20x BB Overhead Walking Lunges (95/65)
8x Muscle Ups
Rest 2 min.
2 min. ME Burpees
Strength:
Back Squat 3x10, as heavy as possible
WOD:
2 Rounds of:
4 round tabata: KBS (24/16)
Rest 1 min.
4 round tabata: burpees
Rest 1 min.
Strength: Clean & Jerk
3x1 @80%, 2x1 @ 85%, 2x1 @90%, 5x1 @ 80%
WOD:
"Elizabeth"
21-15-9
Power Clean (135/95)
Ring Dips
Strength:
Every 30s for 5 minutes Power Snatch @75%
4 Rounds NOT for time:
3x 3-stop Snatch pulls
5x Hang Clean Hipulls
5x Split Press
Sorry for the hiatus, i've been itching to get back to it.
Strength:
Back Squat 1x8 @ 70%, 1x5 @ 80%, 1x3 @ 85%, 3x2 @ 90%
Rest 90s b/w sets
WOD
10 min. AMRAP:
8x Ring Dips
16x KB Sings (32/24)
