Tempaus
1x2@60&, 1x2@70%, 1@80%, 1@85%, 1@90%, 1@92-95%, MAX, MAX

Row/Bike 15 minutes

10 E2MOM
3 x Hang squat Snatch + 2 x Squat Snacth @ 60%
8 Strcict HSPU

On the 4:00 x 5 Rounds:
12/9 Calorie Assault Bike
9 Barbell-Facing Burpees
6 Power Snatches

Barbell - 60/42.5kg

• Building intensity through intervals.

• Finish in the rough area of two minutes per round.

• Our score will be our slowest round.

2rft
10 ctb
20 burpees
30 DL 80/60kg
40 Wall balls

• 4-4-4-4-4 of:
BB Deadlift
4 @ 8 RPE (Load Repeat)
70% 1RM 4 reps
75% 1RM 4 reps
80% 1RM 4-4-4 reps
• N of:
BB Deadlift
85-90% of 4 @ 8 RPE N-N reps
N reps = near failure max reps (1-2 reps buffer)
Prendi l’85-90% del 4 @ 8 RPE trovato prima e con quel carico fai 1 set a quasi max reps meno 1-2
reps di buffer.

(1+1+1)-(1+1+1)-(1+1+1)-(1+1+1)-(1+1+1)-(1+1+1)-(1+1+1)-(1+1+1) of:
“BB 3-Position Snatch”
BB High Power Snatch + Parallel Power Snatch + Squat Snatch
Parti @ 65% 1RM di Squat Snatch e aggiungi peso a sensazione sino ad una (1+1+1) pesante
(Heavy) ma ben gestibile e che rispetti tutti i parametri indicati.
La prima rep è un Power Snatch con ricezione alta, le seconda rep un Power Snatch al parallelo o
appena sopra e la terza rep è uno Squat Snatch completo.

Snatch daily max

6 box jumps
4 burpees
2 PS 35/25 kg

"Buzz Lightyear"
In Teams of 3, with a 30:00 Time Cap:
3 Rounds:
400 Meter Team Run
50 Barbell-Facing Burpees
9 Rope Climbs (15') ...
Directly into:
21 Clean and Jerks (115/85)
21 Clean and Jerks (135/95)
21 Clean and Jerks (155/105)
21 Clean and Jerks (185/125)
21 Clean and Jerks (205/135)