You Go, I Go
Bike 100cal/ Plank Hold
100 x Push Ups/ Hand Stand
100 x Burpee box jump over/ Bar hang
100 x Squat Snatch / rest
snatch 50/35

Maastaveto 3x1x85%

Apuliikkeet Sali:
-valakyykky 5x5 kevyt/tekniikka/liikkuvuus
-reverse hyper 50-150 toistoa

Apuliikkeet Masters Sm:
-etukyykky 3x3 (80% eli sama rauta mitä viime viikolla)
-suorinjaloin mave sumolla 2x8 (RASKAS!!)

With a running clock with a partner or team of 3:
0:00 - 20:00 "AMRAP"
30m Heavy Sledpush
30m Heavy Farmer Carry
30m KB Front Rack Carry
- Aim to do each movement unbroken with one person.

20:00 - 30:00 "Recovery"
Light jog, row, bike or ski erg,
*Done individually (not in teams)

• (1+1+1)-…-(1+1+1) of:
BB Snatch Lift Off (0:03 pause) + Snatch High Pull (0:03 pause) + Squat Snatch (0:03 pause)
1RM
Pause below the knees.
Inizia facendo uno Snatch-grip Deadlift (Snatch Lift Off) sino a un dito sotto il ginocchio dove
fermandoti farai una pausa di 3 secondi, da li ritorni a terra mantenendo l’esatta postura, ti riassetti e
fai uno Snatch High Pull con pausa sotto il ginocchio (da terra sali sino a un dito sotto ginocchio
dove ti fermi per 3 secondi dopodiche completi l’ High Pull), ritorni a terra, ti riassetti e completi il
complex con uno Squat Snatch anch’esso con pausa sotto il ginocchio
Non staccare mai le mani dal bilanciere e ovviamente non usare il touch n’go.

5min row/bike/airbike/DU
Then 3 rounds with an empty barbell. Last round with eyes closed (except burpees)
5 Clean Pull
5 Front Squat
5 Clean Grip Muscle Snatch
5 Good Morning
5 High Hang Squat Clean
5 Bar over Burpee

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Squat Flow with a Plate video

Banded Pull-through: 4 x 25. Rest 60s.
Then,
2:00 of Parasympathetic Breathing

Every 5mins x 4 Sets:
15 DB Push Press @22,5/15kg
15/12cal row Calorie Row
15 DB Hang Power Cleans @22,5/15kg
15 Toes to Bar

Score = slowest split, so aim for consistency across the sets. Pace those first 2 sets!

Extra Credit
3min of Max Reps Banded Triceps Pushdowns
3min of Max Reps Banded Pulldowns

1a) DB Floor Press : 4 x 10-15. No rest.
- 4 sets with a challenging load for all sets
1b) DB/KB Hammer Curls: 4 x 10-15. Rest 60s.
- 4 sets with a challenging load for all sets

Mobility (upper body) 10min

.

20 min HSPU Practice

.

EVERY 90S FOR 5 ROUNDS:

5-8 HSPU/ Pike Push up

.

HOLDS:

EMOM 12:

25-30s Handstand hold

20-25s Top position Ring Hold

40-50s Rower Plank hold

20-25s L- hang

Kippitekniikka

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