Veckans pass, Atletboxen v 40 2019

V 40

30/9

A.
Deadlift
*Set 1 – 10 reps @ 55% of 1-RM
*Set 2 – 10 reps @ 65%
*Set 3 – 6 reps @ 80%
*Set 4 – 6 reps @ 90%
*Set 5 – 4 reps @ 95%
*Set 6 – 2 reps @ 100%

Rest 2 - 3 minutes between sets.

B.
Three rounds for time of:
800 Meter Run
40 Cossack Squats (24/16 kg KB Goblet Hold)
20 Pull-Ups

1/10

For time:
800 Meter Run
20 Ground to Overhead (61/43 kg)
30 Ring Dips
800 Meter Run
30 Ring Dips
20 Ground to Overhead (61/43 kg)
800 Meter Run

2/10

A.
Every three minutes, for 24 minutes (8 sets):
Hang Snatch + Snatch

B.
In teams of two, partners alternate complete rounds to complete as many rounds and reps as possible in 12 minutes of:
12 Thrusters (43/29,5 kg)
12 Bar-Facing Burpees

3/10

Tabata

4/10

In teams of two, alternating each movement, complete ten rounds of:
10 Dumbbell Hang “Clusters”
20 Dumbbell Box Step-Overs
400 Meter Run

(Partner A performs 10 hang “Clusters”; Partner B performs 20 DB Box Step-Overs; Partner A runs 400 Meters; Partner B performs 10 hang “Clusters”; etc…. A “Cluster” is a Clean into a Thruster)

6/10

A.
Every two minutes, for 6 minutes (3 sets):
Dumbbell Walking Lunge x 20 steps @ 10X0

Go heavy the final steps should not be performed without struggle.

B.
Complete as many rounds and reps as possible in 5 minutes of:
20 Double-Unders
10 Air Squats

Rest 1 minute

Complete as many rounds and reps as possible in 5 minutes of:
5 Dumbbell Man-Makers
10 Box Jumps

Rest 1 minute

Complete as many rounds and reps as possible in 5 minutes of:
5 Toes to Bar
10 Push-Ups