Saturday 7/12/19…”Jack Hammer”

“Jack Hammer”

For time:
150 Double Unders
— then —
3 rounds of:
20 Kettlebell Swings, 24/16 kg
10-8-6 Front Squats, 100/70 kg
20 Row Calories
5-4-3 Rope Climbs
— then —
150 Double Unders

Strength & Conditioning 31/08/18

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Strength

Deadlift 4×3 at 85% 1RM

Conditioning
For time:
45 Sumo Deadlift High-pulls, 50/35 kg
30 Hang Power Snatches, 50/35 kg
15 Turkish Get-ups, 24/16 kg

Stairway to Heaven….9/6/18

Complete as many rounds as possible in 30 mins of:

3 Rope Climbs |
6 Deadlifts, 120/80 kg
9 Kettlebell Push Press 24/16
12 Dumbbell Snatches, 20/15 kg
Dumbbell Front Rack Walk, 20/15 kg, 20m

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