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Advanced

21
Feb

2017.02.21 | Advanced

PART 1
Use your snatch 1RM.
Every minute on the minute for 6 rounds:
Superset:
1 x Power Snatch @70%
1 x Hang Squat Snatch

PART 2
12 minutes for form:
5 x Handstand Push-Ups
10 x Sumo Deadlift High Pulls (75/55)
20 x Double-Unders

20
Feb

2017.02.20 | Advanced

PART 1
Use your clean & jerk 1RM.
Every minute on the minute for 6 rounds:
Superset:
1 x Squat Clean @70%
1 x Front Squats
1 x Jerk

PART 2
5 rounds for form:
10 x Chest To Bar Pull-Ups
20 x Wall Balls (10/9 Feet) (20/14)

18
Feb

2017.02.18 | Advanced

PART 1
Between each 3 round section, rest 2 minutes.
You may use only one barbell.
For time:
3 rounds:
10 x Power Cleans (155/105)
15 x Ring Dips
40 x Double-Unders
3 rounds:
10 x Thrusters (135/95)
15 x Chest To Bar Pull-Ups
30 Calorie Row
3 rounds:
10 x Overhead Squats (115/75)
15 x Toes To Bar
20 Calorie Air Bike

16
Feb

2017.02.16 | Advanced

PART 1
3-3-3-3
Hang Power Clean & Jerks

PART 2
10-9-8-7-6-5-4-3-2-1 repetitions for time:
Strict Pull-Ups
Presses @60% 1RM

15
Feb

2017.02.15 | Advanced

PART 1
Every 2 minutes on the minute for 4 rounds:
Back Squats
3×80% | 5×75% | 7×70% | !60%

PART 2
30-20-10 repetitions for time:
Wall Balls (10/9 Feet) (20/14)
Kettlebell Swings (53/35)

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