About Author: hana

Lift – Squat Clean 1rm 12 x Squat Cleans, 10 x Ab rolls, 6 x Squat Cleans, 15 x Ab rolls, 3 x Squat Cleans, 20 x Ab rolls.

Lift – FS 3rm 5 rft: Run 200m, 15 x Wallballs, 15 x Sit-ups.

Lift – Push Press 1rm 4 rft: 9 x Thrusters (60/40Kg), 12 x Chest to bar pull-ups, 15 x HSPU.

Lift – Goodmornings 6×5 Amrap 12: 10 x KB swings (1 or 2 Pood), 10 x Pull-ups, 10 x OH lunges (15Kg plate).  

Lift – Bench press 5×5 3rft: 10 x OH Sit-ups (15Kg plate), 15 x Hand release push-ups, 50 x Double Unders.

Lift – FS 5×3 – run 800m, 50 x Sit-ups, 40 x Wallballs, 30 x PJ (45/25Kg), 20 x KB Swings, 10 x Toes to Bar.

Lift – Bench Press 5×5 – 3rft: 30 x Squats, 15 x Box Jumps, 8 x Hang Power Cleans (60/40Kg).

Lift – OHS 5×5 – “Bodyweight Gone Bad” 1 min of: Push-up, Sit-up, Squat, Pull-up. Rest 1 min. Do 3 rounds.

Lift – Behind the neck press 5×3 – Amrap 8: 8 x DB Snatch (55/35Kg), 8 x Pull-ups.

Lift – Hang power Snatch. ( go to 75% 1rm). – AMRAP 20: Run 400m, 10 x Burpees, 10 x Renegade Rows.