Single Leg Banded Hamstring Curls x 5 Minutes Max Reps alternating legs.

12 min amrap

1 min on 30 sec off
15 cal bike
12 db snatch

Jatka aina lepotauon jälkeen siitä mihin jäit. Go fast.

3-6-9-12-15…
Power Clean & Jerk
T2B

Deadlift
3-3-3-3-3
Rest as needed.

6x2@80%

Tempaus taskuilta + tempaus polvelta

7 x (1+2)@60-75%

Reverse Hyper 60 kpl ilman kuormaa

AMRAP 12

6 HSPU kipping
8 Pistols Alternating
10 kipping Pull-Ups

Goal: 6+ rounds

• 2-2-2-2-2 of:
BB Power Snatch
2 reps
2 reps
Heavy 2-2-2 reps
Scaldati progressivamente e poi in 3 sets sali sino ad una doppia pesante (Heavy) ma con cui senti
di avere altre 2 reps di margine. Poi con quel carico fai altri 2 sets

Warm up(8)
10 inchworm
10 halo per
10 pass thru
10 good mornings
10 jing jang

Mobility(5)
1:00 min hamstring stretch
1:00 min front rack stretch

Fittrain(20)
5rds
20 db/kb hang clean 35/20-challenge up-50/35
15 cal row
10 strict pull ups
100m farmers carry

Opt(12)
4 giants
8 curl to press
8 reverse flys
8 db kickbacks
8 db windshield wipers

1600m walk/run
5x5 hip ext
4x1 clean and jerk

Finisher
30 w-raise
60 rtw
1:00 min hamstring str

2RFT:

10 Bar Muscle-ups

20 Bar-Facing Burpees

30 Deadlifts 100/70kg

40 Wallballs 9/6kg

400m Juoksu
40 Kahvakuula heilautus

400m Juoksu
40 Kyykky kahvakuulan kanssa

400m Juoksu
40 yhden käden kahvakuula heilautus

400m Juoksu
40 Kahvakuula tempaus

aikaraja 40 min.