7 Rounds for Time:
5 Power Snatches
7 Backsquats or Overhead Squats
11/9 Cal Ski Rx+ 13/11 Comp 15/13
Weights: Rx 30/20 Rx+ 40/30 Comp 60/40kg
“Chipper Madness” For time: 50 Russian KB Swings50 Cal Row50 Boxjumpovers 24”/20”50 Situps Rx+ Leg raises Comp Knees to elbows50m Ropeclimb (10 reps)50 Weighted KB Boxsteps KB weight: Rx 24/16 Rx+ 28/20 Comp 32/24kg NOCompromise
A: Pullups skills; Kipping/Butterfly practice B: “Benchpress Party” 30 min E.M.O.M. 2 Benchpresses Start with an empty bar. Increase 1,25 or 2,5kg per side (so 2,5 or 5kg total) per minute. Keep making 2 reps.When you get close to your max, keep the weight the same...
5 Rounds for time: 400m Run (replace with bike/ski/row)20 Hang Power Cleans Rx 30/20 Rx+ 40/30 Comp 60/40kg NOCompromise