260413 Пятница

1.  Filthy 50

50 reps of:

Box Jumps, 40sm  games standards not necessary

Jumping Pull ups - bar height at mid forearm

KBS, 12kg

Walking Lunges

KTE - hit elbows, not armpits

Push Press, 15kg

Back Ext

Wall Ball, 6kg

Burpee

Double unders

34:33

2.   Snatch practice

3.  Goat Work

50 pull ups (assistance)

250413 Четверг

1. For time
Ladder 1,2,3....10 of Clean&Jerk 30kg
Perform 1 round of Cindy in between rounds (5 assisted pull ups+10 push ups (kneeling PU also is possible)+15 air squats.
2. Goat training. DUs
10 sets of 10 Unbroken DU.