Back squat 5 RM, then 3x5 reps @ 90%

4 Rounds of:
25 Band Resisted KB Swing
15 OH KB Hollow Rocks (or Hollow Rocks)
10 Barbell Rows
15:00 Cap on all of this work.
Nothing for time or score today.

For Time: (20min time cap)

15 Burpee Box over jumps
10 Alternating Dumbbell Snatches 32.5/22.5kg

15 Burpee Box over jumps
20 Alternating Dumbbell Snatches 32.5/22.5kg
15 Burpee Box over jumps
30 Alternating Dumbbell Snatches 32.5/22.5kg
15 Burpee Box over jumps
40 Alternating Dumbbell Snatches 32.5/22.5kg

Optional Accessory

Corework of your choice

In teams of 3-4:

3 x 3 power cluster each
400m KB farmers walk AHAP

4 rounds

it was a great warm-up in 2009 and it remains one of the most efficient in 2019

Rowing by Patrick seminar
-sana on vapaa :)

AMRAP 15
3 squat snatch 80/55kg
50 dus
22/18 cal row

Session two:

EMOM 15

1 min : TTb
2 min : HSPU
3 min : Bar Mu

Tee jokaista liiketta sama toistomäärä jokaiselle kierroksella, eli heikoin määrää

• 8 Min EMOM of:
BB Clean & Jerk (2+1) reps
85-90% of today (2+1) reps
Le percentuali sono riferite alla (2+1) pesante di Clean & Jerk precedente.
No drop n’go. Non staccare mai le mani dal bilanciere ma comunque non usare il touch n’go.

(2+1)-…-(2+1) of:
BB Clean & Jerk
Heavy (2+1) reps
Scaldati progressivamente e poi sali sino ad una (2+1) pesante (Heavy) ma non massimale. Arriva
ad un carico con cui senti di avere tranquillamente un altra rep di Clean. No drop n’go. Non staccare
mai le mani dal bilanciere ma comunque non usare il touch n’go.