• Interval of:
1 Interval of:
Row 2:00 @ max Kcal
Full and complete rest. Registra il numero di Kcal
3 Interval of:
Row ¾ Kcal of 2:00 @ max effort
Full and complete rest each interval. Registra le Kcal fatte ad ogni interval
Il primo interval è di 2:00 @ max Kcal gli altri 3 @ max effort a tre quarti delle Kcal fatte nel
primo.

Overhead squat 8 reps

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Post five heaviest successful sets

Heavy push press 3RM - build in 15 minutes
Aim for tng

Tolpilta työntö

1x2@70%, 1x2@75% 1x1@80% 1x1@85% 1x1@90%
1x1@95% 2x1@90%

rive + rive polven alta, tanko liikkuu kokoajan

6 x (1+3)@75-

Reverse hyper 4x15

Lisäpaino istumaan nousut 4x15

GYMNASTIC STRENGTH

4-5 rounds, rest as needed between

1) 10 Ring Row (inverted)
2) 5-15 Ring Dip

RPE 3-4

Tech:

Ring Dip
Box Dip
Russian Dip

Strength:
3x10 Dip
3x10 Pull-up
3x10 Shoulder press

For time
Row 1000m
75 pull ups
50 box jumps 30/24"
25 clean & jerk 60/42,5kg

• 40 reps for time of:
Strict Handstand Push Ups
Seleziona se lavorare al pavimento oppure con Deficit (10/5 cm) o anche con Deficit (10/5 cm) più
Vest (9/6Kg).
6 Min Timecap

12 Min EM1/2OM of:
BB Squat Snatch 3 reps
85-90% of today Heavy (1+1+1) reps
Ogni 1:30 x 8 sets. Le percentuali sono riferite alla (1+1+1) pesante di Snatch complex precedente.
No drop n’go. Non staccare mai le mani dal bilanciere ma comunque non usare il touch n’go.

For time with a partner:
42-30-18
Bent-Over Rows @ 42.5/30kg
Hang Power Clean
Push Press
Back Squat
*Both Run stairs after each completed round.

• Rx+: @ 52.5/35kg
• 20:00 Cap
• Split Sets as needed