6 Interval of:
Row 600 m @ max effort
2’ rest each interval

1a) KB Tricep Extensions: 3 x 12-15. Rest 45s.
1b) Barbell Curls w. shoulder raise: 3 x 10. Rest 30s.

• 5-5-5-5-5 of:
BB Jerk

Use 95% of last week Heavy weight.

For Time:
BB Shoulder to Overhead (60/40Kg) 21 reps
D-Ball Shouldering (50/30Kg) 7 reps
BB Shoulder to Overhead 15 reps
D-Ball Shouldering 5 reps
BB Shoulder to Overhead 9 reps
D-Ball Shouldering 3 reps

Nancy
5 rounds for time of:
400-meter run
15 overhead squats (43/30 kg)

5-5-5-5-5-5 of:
BB Jerk.
Riscaldati progressivamente e poi in 3 sets sali sino ad una quintupla pesante e quasi massimale. Poi
con il 90-95% di quel carico fai 3 sets.

4 rounds, rest as needed:

1) 10 Barbell Row
2) 10 HSPU
3) 10 Banded Pull-Apart

RPE 3-4

• 10 Min AMRAP of:
Plyo Box Jump Ups (75/60 cm) 6 reps
BB Squat Clean (100/70Kg oppure 80% 1RM) 3 reps

• (1+1+1)-(1+1+1)-(1+1+1)-(1+1+1)-(1+1+1)-(1+1+1)-(1+1+1) of:
BB Clean Pull + Power Clean + Squat Clean
Riscaldati progressivamente e poi in 3 sets sali sino ad una (1+1+1) pesante e quasi massimale. Poi
con il 90-95% di quel carico fai 4 sets

Kyykky 3x2x70%
Penkki 3x6x60%
Pystypunnerrus vastaotteella 5x10 / Pystysoutu 5x12-20 (tee nämä "supereina")
Istumaannousu 50-100 toistoa