Back Squat

Build to Heavy Set of 5 (ei max.)

• (2+2)-(2+2)-(2-2) of:
BB Clean & Jerk
(2-2)RM
90% (2-2)RM (2+2)-(2+2) reps
No drop n’go. Non staccare mai le mani dal bilanciere ma comunque non usare il touch n’go.
(2+2) reps significano 2 Clean + 2 Jerk

build up to a heavy yoke carry or barbell carry 15min

WOD

in teams of 3:

pace setter WOD

team of 3 on the row acts as a pace setter for 1000m row

synchro Burpees (max reps)
ski (max cal)
double KB front rack hold (3 Burpees per swap)
yoke carry (max lengths) around 50% of test weight on yoke.

ski, row, yoke and rack hold one person working at once

3 Rounds (AMRAP)

1 Minute Wallball 9/6kg
1 Minute Dumbbell Snatch 22,5/15kg Alternating
1 Minute Box Jumps 24/20"
1 Minute Single ArmDumbbell Clean & Jerk 22,5/15kg (rive lähtee lattiasta)
1 Minute Calorie Row
1 Minute Rest

• 6-6-6-6 of:
BB Back Squats (0:03 pause)
80-85% 10RM
Pause @ parallel position

• 10-…-10 of:
BB Back Squats
10RM

Rowing intervals

Row 1500m / easy pace / bpm 70-75%

Row 1000m / moderate / bpm 75-80%

Row 500m / moderate-fast / bpm 80-85%

Row 1000m / moderate / bpm 75-80%

Row 1500m / easy pace / bpm 70-75%

Rest 2min btw intervals

AMRAP 14'
9 OHS @50/35 kg
1 Rope climb
12 Ring dip

AMRAP 2

Row 300/250m
10 rower over burpees
7 GTOH 50/35kg

AMRAP 3

Row 300/250m
10 rower over burpees
5 GTOH 60/40kg

AMRAP 4

Row 300/250m
10 rower over burpees
3 GTOH 70/47,5kg
4 Ring MU

AMRAP 5

Row 300/250m
10 rower over burpees
2 GTOH 80/57,5kg
4 Ring MU
8 HSPU

Rest 2 minutes btw. AMRAP´S

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