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2015.04.22 Advanced

22
Apr

2015.04.22 Advanced

PART 1
10 minute time limit:
400m Run
10 x Squat Snatches (45/35)
1 Minute L-Sit Hold
20 Push-Ups
Unbroken Superset:
—5 x Presses (45/35)
—5 x Push Presses (45/35)
—5 x Push Jerks (45/35)
5 x Muscle-Ups

PART 2
2 rounds:
20 x Grasshoppers

PART 3
Rest 2 minutes between rounds.
6 rounds:
Back Squats
7×60% | 5×70% | 3×80% | 7×65% | 5×75% | 3×85%

PART 4
17 minute running clock:
0: 3 rounds:
10 x Chest To Bar Pull-Ups
20 x Walking Lunges
6: Rest 1 minute.
7: 3 rounds:
10 Calorie Row
10 x GHD Sit-Ups
11: Rest 1 minute.
12: 5 minutes for rounds:
10 x Toes To Bars
15 x Wall Balls (10/9 Feet) (20/14)

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