Every 1 min for 10 mins: 3 Position Clean + Jerk @ 70% 1RM Perform as complex one squat clean from floor then from low hang and finally from power point. After the third clean do one Jerk Then: Complete as many rounds as possible in 12 mins of: 4 Squat Cleans, 155/105 lbs 6 Jerks,…
Push Jerk : 1 Rep Max
Tate Press 4×10
Then
Complete as many rounds as possible in 10 mins of:
1 Gasser
10 Ring Dips
10 Box Jumps, 24/20 in
DB Rollback Extensions
Jackie
Block Deadlift 1rm max
(pull max weight off 3″ box)
Then:
21-15-9
Bodyweight Back Squats
Bodyweight Deadlifts
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3×10 Glute Ham Raises
Tillman Patrick Daniel Tillman (5.6.76 – 4.22.04) was a professional football player who left the National Football League and enlisted in the United States Army in May 2002. He joined the Army Rangers and served multiple tours in combat before he was killed in the mountains of Afghanistan. He was a recipient of the Silver…
Squat Snatch 1 rm max
Watch Lydia’s extension at the top of the pull.
Then
EMOM For 20 Minutes
On even minutes perform
Deadlift 225/155
On odd minutes perform
10 Bar Facing Burpees
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Barbell Shrug with snatch grip
4×20
Banded Box Squats 8×2 @ 50%
Banded Deadlifts 10×1 @ 50%
Then
3 rounds for time of:
50 Double Unders
10 Banded Kettlebell Swings, 32/24 kg
10Toes-to-bars
10 Dimel Deadlifts, 185/135 lbs
(notice her shoes. Are you still wearing running shoes? If so why?)
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100 Banded Hamstring Curls
100 Banded Good Mornings
Max Height Seated Box Jumps
Then:
Mary
Complete as many rounds as possible in 20 mins of:
5 Handstand Push Ups
10 One legged squats, alternating
15 Pull-ups
Then:
Weighted GHD Oblique Sit Ups 3×20 each side
Floor Press : 1 Rep Max
Tate Press 3×20
Then
Complete as many rounds as possible in 12 mins of:
5 Chest-to-bar Pull-ups
5 Push-up (hand release)s
5 Burpees
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50 Strict Knee to Elbow
4×20 Tricep extensions
In teams of two, complete the following for time:
21 Thrusters (115/75)
21 Pullups
15 Thrusters
15 Pullup
9 thusters
9 pullups
run 200 m
run 200 m
21kb swings (70/52)
12 pull ups
run 200m
run 200m
21kb swings
12 pull ups
