Front squat 3 x 5

Every 3 mins do 5 Fornt Squats

-Pyritään tekemään samalla haastavalla painolla koko setti

Amrap 3
6 Boxjump
9 Deadlift 60/90kg
12 Wallball

Rest 1min

Amrap 3
9 Boxjump
12 Deadlift
15 Wallball

Rest 1min

Amrap 3
12 Boxjump
15 Deadlift
18 Wallball

EMOM 16
1. 3 snatches @50%
2. 2 snatches @55%
3. 1 snatch @60%
4. Rest

A.
3 rds

45s. Row
12 kb goblet squat
12 kb One hand clean and jerk
3-5 Rope

B.
Teams of 3
AMRAP 25:
150/120 Calorie Row
75 KB Thrusters (2x16 / 2x12)
10 Rope Climbs
150/120 Calorie Row
75 KB Snatches (24/16)
10 Rope Climbs
150/120 Calorie Row
75 KB Clean and Jerks (2x16/2x12)
10 Rope Climbs

AMRAP 12

21/17 cal row
15 HSPU

rest 3 min

21/17 cal row
15 pull ups

Uimahommia.

• 3 Round of:
Ring Muscle Ups 9 reps
Double DB Thrusters (2X22.5/15Kg) 21 reps

• 3-3-3-3-3 of:
BB Power Clean

Riscaldati progressivamente sino al carico delle triple pesanti utilizzato due settimane fa e con l’aggiunta di + 2.5-5Kg fai un 5 X 3.

Clean & jerk, two rounds up to down

1+1@70% x 2
1+1@75% x 2
1+1@80% x 2