Author: strikelabs

“Christine” 3 rounds for time: 500m Row 12 BW Deadlifts 21 Box Jumps (24″)

Overhead Squat 5×5 @ 80 1RM 5 rounds for time: 10 Box Jumps (30″/24″) 25 Double-unders

A. Squat Clean Test your 1RM. B. 3 rounds for time: 10 Knees to Elbow 15 Burpees

Deadlift Work in singles to 90% of 1RM.  Then complete 3 reps @ 90%. For time: 100 Double-unders

Run 5K

Push  Press 5×5 @ 80 1RM 3 round for time: 5 HSPUs 5 Muscle-ups 15 Sit-ups

Front Squat Work in singles to 90% of 1RM. 3 rounds: 10 Pistols Run 200m

Snatch A. Work up to 90% of 1 RM.  Do at least 2 at 90 %. B. 50 KB Snatch (1 pood)

EMOM for 25 min: 8 KB Swings (2pood/1.5 pood)

A. Power Clean Work in singles to %90 of 1RM.  Complete 3 reps at 90% or try for new 1RM. B. Accumulate 20 Strict HSPUs