19.04.2017

1)

6 Wallclimbs

3x30 seconds Wall facing handstand hold

3x30 seconds Wall handstand hold

*rest between sets

 

2)

3 Rounds

50 Double Unders

40 Wallballs 20/14 lb

30 Kettlebell Swings 24/16 kg

Rest 3 min

 

°°°°°

 

Advanced

1)

Power Snatch + Hang Power Snatch

Find your daily 1 RM

3x2+2 80%

 

2)

Power Clean + Power Jerk

Find your daily max in singles

3x1+2 80%

 

3)

3 Rounds

50 Double Unders

40 Wallballs 20/14 lb

30 Kettlebell Swings 32/24 kg

Rest 3 min

 

4)

3 Sets

10-12 Bent over Row

Rest as needed

10-12 Skull crusher with DB's

Rest as needed