"""D.T.""
5x
12 DL
9 Hang P.Clean
6 Push Jerk
@70/50kg
TC: 15'"

Optional accessory

CONDITIONING

10-20min easy aerobic exercise of your choice

RPE 2-3

Conditioning & skills (Deload week)

E5MOM (total time 35 min)

1. 5 min row / bike / ski
2. 5 min handstand / HSW practice
3. 5 min row / bike / ski
4. 5 min kipping practice (t2b / pull- ups etc.)
5. 5 min row / bike / ski
6. 5 min hollow & arch position practice (hollow hold, hollow rock, arch hold, arch rock etc.)
7. 5 min row/ bike / ski

Don´t push it too hard. The idea is just to move well and enjoy the movements. Good time to practise your gymnastics skills.

• 6 Interval of:
Row 0:45 @ max effort
3:00 rest each interval

2-2-2-2-2 of:
BB Squat Snatch
Scaldati progressivamente e poi in 3 sets sali sino a una doppia pesante ma ben gestibile con cui
senti di avere altre 2 reps di margine. Poi con quel carico fai altri 2 sets.

WOD

5 sets to build upto a heavy complex:

2 high hang snatch
2 hang snatch above the knee
2 hang snatch below the knee

10-9-8-7-6-5-4-3-2-1 of sit-ups and a 100 meter sprint between each set.

With a running clock in teams of 2:
10:00 AMRAP
200 Meter Run / ½ Stairs / Row 200m
12 DB Hang Squat Cleans @50/35lbs
*One athlete completes a full round at a time

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Rest 2:00

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10:00 AMRAP
200 Meter Run / ½ Stairs / Row 200m
12 DB Hang Power Cleans @50/35lbs
*One athlete completes a full round at a time

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Rest 2:00

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10:00 AMRAP
30m Unbroken Farmer Carry @ tough weight
*One athlete completes a full round at a time

Straight Leg Raises: 3 x 8-10. Rest 60s.

Yhteiset alkulämmöt (alkaa klo 18)

Maastaveto 5x5x74%

Sivutaivutus 3x15-25/puoli

Leuanveto, vastaote 3-5 sarjaa