• 1-1-1-1-1-1 of:
BB Clean & Squat Jerk
75-85% 1RM
Se hai difficoltà ha lavorare sullo Squat Jerk con queste percentuali scala e lavora di tecnica anche
facendo qualche set in più sino ad un massimo di 12 sets.

Every 90s:
Tempo/ Pause Back Squat
3x3 (3301)

MOBILITY 10 MIN (UPPER BODY)
.
40 MIN FOR QUALITY
DU practice for 2min/ DU 20s ON/ 20s OFF

10 Strict T2B

20m OH Walking lunge (plate)

5 Wall climb, 5sec hold on top

1-2 Rack climb track

Open 19.3
For Time
60m Dumbbell Overhead Lunges @22,5kg/15kg
50 Dumbbell Box Step-Ups @60/50cm
50 Strict Handstand Push-Ups
60mHandstand Walk

TC: 10'

4 rds both upper and lower body. First week 8 reps of each movement.

Upper body:

Single arm DB/KB row with pause
rest 30 sec
Paused bicep curls with barbell
rest 30 sec
triceps kick backs with DB/light plate
rest 1 min

Lower body / midline:

Paused sumo DL with barbell
rest 30 sec
band pull through 16 reps
rest 30 sec
rower roll out 6-8 reps
rest 1 min

For time
21 - 15 - 9
Shouder to over head (50 %/ women 30 % BW)
K2E
Bent over row (50 % BW/ women 30 % BW)

Time cap 15 min

30min warm up AMRAP
3min row/Ski/Run/Ab
3 rounds of CINDY
30 DU’s
30 Lunges

Then

30 MIN AMRAP YOU GO I GO
30 pull up
30 squat snatch @30/42,5
30 hspu
30 burpee
30 hollow rock

30s+ 30s Rest

30 MIN AMRAP YOU GO I GO
30 T2B
30 thruster
30 push up
30 box jump
30 KB swing

3 rds quality

10x Wide ring row
5-7x Russian dip with roller
5-7x Hollow Bench IYT

5x Front lever kip with hip

Pull Down hollow body 3x10
BMU Rolling Drill 3x5
Front Lever Banded Pulls 3x5
Jump From Ground to BMU 3x5

30 min AMRAP:

• 5 käsilläseisontapunnerrus
• 10 pistoolikyykky vuorojaloin
• 15 leuanveto

Toistot voi jakaa haluamallaan tavalla.