bent hollow hold
hollow body wall walk
kickup to hand stand
push press
kipping dip
EMOM - ring support + box jump

Maastaveto 8x60%, 5x70%, 3x80%, 10x50%
Reverse Hyper 50-100 toistoa (”omalla painolla”)
Läpiveto 5x12-20

STRENGTH 

4 rounds, rest as needed between

1) 6 Press in Split video
2) 8 Prone KB Row, tempo 30X1
3) 5 High Box Jump

RPE 4 to 4+

3 rounds:
10 KB Deadlift
5+5 Single Arm KBS (eye level)
5+5 KB Row
5 Goblet Squat
5 Russian Push-Up video

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Perfect Stretch video

Penkki 2x6x70%
Facepulls 4x15-25
Penkki 2x8x60%
Kulmasoutu 4x8
Penkki 2x10x50
Kohautukset 4x12-20 (tangolla tai käsipainoilla)

• (1+1+1)-(1+1+1)-(1+1+1)-(1+1+1)-(1+1+1)-(1+1+1) of:
BB Power Snatch + Hang Squat Snatch + Overhead Squat
85-90% of Day 1
Le percentuali sono riferite alla singola pesante di Squat Snatch trovata nel day 1.

• 1 Set of:
BB Power Clean touch n’go 10 reps unbroken @ max load
1:00 rest
BB Power Clean touch n’go 10 reps unbroken @ 85-90% max load
1:00 rest
BB Power Clean touch n’go 10 reps unbroken @ 85-90% max load
Costruisci progressivamente il Massimo carico con cui riesci a fare 10 reps unbroken poi con l’
85- 90% di quel carico fai altri 2 sets.

Warm up(10)
100m run
10 mclimbers
10 plank taps
10 heels to rear
10 squats
10 ring rows
10 active samson
10 knuckle draggers
10 single leg deadlift
:30 pigeon per
100m run

Workout(20)
6rds
10 db strict press 35/20-challenge-50/35
200m run
10 sit ups-challenge-ghdsu
then
30 hand release burpees

Opt(12)
4x1 bk squat 1-1-1-1
3x2 front squat
5x5 bk ext
1600m run

Finisher
50 knee tap crunches
1:00 min quad stretch

2020 Challange

For Time:
100 Thruster @30/20kg
100 Burpee

-20" work, 20" rest
-you can partition the reps
however you like

TC: 16'

3 rounds:
10 Medball Clean
1+1 Single Arm DB Press+Push Press+ Push Jerk +Split Jerk + Windmill
10 Hollow Rock

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5-10 Down Dog to Cobra video + Banded Standing Hip Flow video