5 kierrosta:

30 sek ilmakyykkypito + 100 m run

1. 15/12cal Row
2. :20s Hollow rocks
3. 5 HSPU + 20 DU

3 Rounds of:
1st min 5 power clean and jerks @70/50kg
2nd min 3 PC&J @80/55kg
3rd min 1 PC&J @90/60kg
Rest 3min
Only one barbell whole time.

• Building in 20min
• Rest 2min

3 rounds:

20 sec hollow hold
40 sec rest
20 sec ring row hold
40 sec rest
20 sec superman hold
40 sec rest
20 sec push up hold (elbow 90 degrees)
40 sec rest

Pystypunnerrus-tekniikka / 3 x 3 pystypunnerrusta, oma paino

AMRAP 18'
4 Power Snatch @50/35kg
6 OHS @50/35kg
8 Burpee over the bar
10 Cal Row

Db strict press 5x12
Db row 5x12

Partner wod
For time:
60 GTOH 61/40kg

• 2-2-2-2-2 of:
BB Squat Snatch
Scaldati progressivamente e poi in 3 sets sali sino a una doppia pesante ma ben gestibile con cui
senti di avere un altra rep di margine. Poi con il 95% di quel carico fai altri 2 sets.