20/240812



240812

RFT:
21 DB Push Press 2×20/15
15 DB Hang Clean 2×20/15
9 DB OH Lunges 2×20/15
1’00” Rest
2 RFT:
400 Run
15 Swings @32/24
1’00” Rest
10 Muscle up

230812

For Quality:
1. 3x Max UB Ring Dips
2. 3x 15 UB KB Snatch (each arm)
3. 3x 5 Snatch Grip Behind The neck Press
4. 3x Reverse GHD Raises

220812

Every 90″ for 15’00” (10 Round)
30 DU
10 Pull-ups
3 Ground to OH @70kg

210812

EMOM 10’00”
3 Bar MU
10 DU

200812

Amrap 12’00”
12 Pull-ups
8 Push Jerk @80
18 Pistol (Alternating)

Strength of the week:
Deadlift:5×3@80%+2×1@90%
Back Squat: 5×3@80%+2×1@90%
Press:5×3@80%+2×1@90%
Skills:
Olympic Lifts

Competitors Fit as Fu*k
R2F Program:

Recovery Week 65%1RM