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

10 rounds for time:
5 Strict presses
7 Bent over rows
9 Deadlifts

43/29kg

Ring Muscle-Up drills and skills.

Spend time working on the push, pull and transition elements of the strict ring MU.

"Iron Lotus" (Team Version)
Teams of 3
For Time (30 Minute Cap):
200 m kbs overhead walking lunges (16/12 kg), one work, other rest
80/60 Calorie Row
80 Box Jump Overs (24/20)
80 Overhead Squats (95/65)
80 Hang Power Snatches (95/65)
80 Overhead Squats (95/65)
80 Box Jump Overs (24/20)
80/60 Calorie Row
200 m kbs overhead walking lunges (16/12 kg), one work, other rest.

Kilos:
Barbell: 43/29