04.07.2017

1)

Strict Press

10x2

 

2)

AMRAP 6 

Max Kettlebell Swings

6 Penalty Burpees for dropping the Kettlebell

 

°°°°°

 

Advanced

1)

Front Sots Press

5x3 

 

2)

Clean + Frontsquat + Jerk

Find your daily 1 RM

5x1 90%

5x2 80%

 

3)

Split Jerk

5x5 35% of C&J

5 sec pause in the split position

 

4)

AMRAP 6

Max Kettlebell Swings

6 Penalty Burpees for dropping the Kettlebell

 

5)

3 Sets

Dumbbell Strict Press x 10 reps

60 seconds Rest

Pronated Bent Over Barbell Row x 10 reps

60 seconds Rest