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Skapad: 12 APR 2020 13:49
v 16
13/4
Flen Legends
14/4
A.
Every 90 seconds, for 15 minutes (10 sets):
2 Snatch Lift-Offs + High Hang Snatch
(pause 2 seconds at mid patella on each of the lift-offs)
Build from approximately 65% to today’s heavy. If you miss, reduce the load and repeat that set. If you miss twice, move to the next portion of the workout.
B.
Complete as many rounds and reps as possible in 7 minutes of:
7 Power Snatches (61/43 kg)
14 Toes to Bar
15/4
A.
Five sets of:
Back Squat x 5 reps @ 75-80%
Rest 2 minutes
B.
Five rounds for time of:
10 Kettlebell Deadlifts
10 Kettlebell Goblet Squats
10 Alternating Reverse Lunges with Goblet Hold
Use the heaviest kettlebell you can handle and note both the weight of the kettlebell and your time in comments.
16/4
Tabata
17/4
In teams of two, complete the following for time:
100 Alternating Front-Racked Reverse Lunges (61/43 kg)
400 Meter Run (together)
80 Push Presses (61/43 kg)
400 Meter Run (together)
60 Power Cleans (61/43 kg)
400 Meter Run (together)
40 Dumbbell Box Step-Overs (25/15 kg)
400 Meter Run (together)
20 Bar Muscle-Ups
400 Meter Run (together)
19/4
Every 7 minutes, for 35 minutes (5 sets) for times of:
250 Meter Row
50 Double-Unders
50 Air Squats
25 Push-Ups
