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Week 26!
A.) Snatch
5 Rounds (Starting On every 3 min):
3 sets of:
1 Power Snatch
1 Squat Snatch
1 Overheadsquat
*Aim to TNG lift on all reps
B.) 12 min AMRAP
10 KB Swing (Full, 24/16)
5 TTB
*Add 10 reps to swing, 5 reps to TTBs every new round
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A) Backsquat
16-14-12-10-8
*first set at 50%, then add as technique allows
B) 12 min AMRAP
9 Pullups
15 DB-snatches (alternating, 22,5/15)
20 Double unders
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WEDNESDAY
A.) Benchpress
16-14-12-10-8
*first set at 50%, then add as technique allows
B) 3 ROUNDS FOR TIME:
25 Kcal Row
20 Pushups
15 Box Jumps
10 HSPU
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A.) Deadlifts
(Alternating 1 sumo/1 Conventional)
16-14-12-10-8
*first set at 50%, then add as technique allows
B.) 3 Rounds for reps (in teams of 2)
a1: Run 400 m
a2: AMAP Wallball
then:
a2: Run 400 m
a1: AMAP Wallball
*Score is total Wallballs
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A.) 5 Rounds
(Starting On every 3 min):
3 sets of:
1 Power Clean
1 Squat Clean
1 FrontSquat
1 STOH
*TNG lift on all reps
B) 5 RFT
10 kcal Assaultbike
20 V-ups
A.) STRENGTH
A) Max Test: Strict HSPU
B) Max Test: Strict TTB
C) Max Test: Kipped HSPU
D) Max Test: Kipped TTB HSPU
B.) METCON
6 rounds of:
1 minute of rowing
1 minute of burpees
1 minute of double-unders
1 minute rest
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A. FOR TIME
In teams of 3, with only 2 athletes working at a time:
99 Thrusters (50/35)
99 Pull-ups
99 Pushups
99 Box Jumps 30/24
99 Wall Walks
99 Hang Clean (50/35)
99 KBS (Full, 24/16)