Seated SA KB Shoulder Press
5 x 8 /arm

Strength: 5x3 front squat

Wod: "Helen" 3RFT
400m run
21 AKBS@24/16
12 pull ups.

Strength: build upto 85%1rm front squat then perform 3 reps every 90 secs for 5rds.

Wod: this should be fast and unbroken. Keep the run to a moderate/fast pace so when you come in you can keep AKBS and pull ups unbroken. You don't want to be coming in out of breath and breaking these movements up.

10 min
Odd min: air squats
Even min: V-ups

rest 1 minute

10 min
odd: burpee pull ups
Even: Slam Balls

rest 1 minute

10 min.
odd: Partner sit ups with MB
even: Partner pushups with a clap (both in pushup position, go down come back up partners tap opposite hands and go back down)

• 50 sec work/10 sec transition
• 1st two WODs are done solo
• 3rd WOD is partners

5 Rounds of
1min Row
1min Assault Bike
1min SkiErg
1min Burpee

3mln rest between

• 5 Round of:
One-Arm DB Power Snatch Dx (22.5/15Kg) 10 reps
One-Arm DB Power Snatch Sx (22.5/15Kg) 10 reps
C2B Pull Ups 10 reps

Front squats as fast as possible 50 reps
use your bodyweight. Mark down the time.
The weight should be something what you could
do 25 to 30 reps unbroken.
Rack the bar as many times as you want.

Rullailu ja trigger pisteet

• 5-5-5 of:
BB Back Squats 65% 10RM

• 3-3-3-3-3 of:
BB Hang Squat Clean

Riscaldati progressivamente sino al carico delle triple pesanti utilizzato la settimana scorsa e con l’aggiunta di + 2.5-5Kg fai un 5 X 3.

Kahvakuulan heitto 3 x 5 heittoa edestä + juoksu perään

Kahvakuulan heitto 3 x 5 heittoa pään yli taakse + juoksu perään