März 2018 (Page 2)

Choose one of the following: hspu the Pull up Kipp Ring Dip stabilisation Thruster for load Every :90 sec x 10 4 Heavy Thruster start at 45/30 work up score is heaviest weight On every minute x 12 min minute 1-3 : 5-10 Hspu minute 4-6: 5-10 Pull ups minute 7-9: 5-10 Hspu minute 10-12: 5-10 Pull Ups score is max reps completed

Snatch Balance 5×2 start at 70% best Snatch Emom 8 min 1 Squat Snatch 10 Rounds 30 Double Unders 7 Power Snatches M 47.5 W 35 Time Cap 15min

Skill for 15min Choose one of the following: hspu the Pull up Kipp Ring Dip stabilisation Every :90 sec x 10 Rounds 1 Clean+ 2 Front Sq + 1 Jerk start at 70% of Clean RX: Squat Clean Beginner: Power Clean Amrap 8 min 10 TTB 5 Push Jerks 10 TTB 5 Power Cleans (scale to an unbroken rep Scheme for TTB) M70 W50

5 Rounds :30sec Hollow Rock +weight :30 sec Plank Hold 12-10-8-6 Overhead Squat 50 Double Unders start at 60% of best Overhead Squat Beginner: Single Unders or max unbroken reps DU Every 5:00 x 4 Rounds 200 m Hill sprints 12 DB Snatches 8 Burpees over DB M 22.5 W 15 Rx+= 12 DB OHSQ

Open 18.3

Overhead Squat 3-3-3-3-3 Back Squat 2x max reps with heaviest OHS weight —— 5 RFT 10 Power snatches 40/30 20 Doubles 30 Air Squats Time Cap 10 min Scale I 30/20 and Single Unders

Skill Pull ups or Muscle ups Then 3 rounds Max kipping Pull ups / muscle ups 20m Dual KB OH Walk ( you choose the weight) Rest as needed For time 18-15-12 Power Clean 55/35 9 Wall Balls 12-9-6 Power Clean 70/45 15 Wall balls 6-4-2 Power Cleans 85/55 21 Wall Balls Time Cap 20 min Scale I 1. Round 40/25 2. Round 50/30 3. Round 60/35 Scale II 1. Round 25/15 2. Round 30/20 3. Round 35/25 After Tod : 30 good morning 30 sit ups 20 good morning s 20 sit ups

Skill kipping pull ups or Strength 4-5-6-7 strict Pull ups Hollow rock 30 sec Emom 20 for max reps per minute A. Row for calories B. TTB ( strict or kipping) C. Deadlifts 100/70 D. Rest Scaled I weight Scaled II Ttb = knee tucks, knee raises

Skill hspu or Strength 8-10-12-10-8 Hspu In 9 min max rounds of 5 kb snatch 5 kb push press 10 kb step ups 20m front Rack Walk Switch arm after one round —– Amrap 11 3-6-…Push Ups 20 Air squats Scaled I 5 Hspu or Push ups 20 Air squats

Morning Class: Open 18.2 Evening Class: Skill for 18.2 Back Squats or accessory Strength Work