Back Squat
1-1-1-1-1
Rest as needed
Heavy singles. No failures.

• 3 Round of:
Double Unders 1:00 @ max reps
BB Clean & Jerk (60/40Kg) 15 reps
1:00 rest each round

Snatch, sets of 2.
No tng, no letting go of the barbell.
2 x same weight before adding more weight on the barbell.

• 8 Min EMOM of:
BB Squat Snatch touch n’go 4 reps 75-85% (Heavy 3 reps)
Le percentuali sono riferite alla tripla Heavy trovata prima.

• 3-…-3 of:
BB Squat Snatch touch n’go
Trova una tripla pesante (Heavy) ma con cui senti di avere altre 2 reps di margine.

Four rounds

12 Hip extension GHD
12 Front squat w/2kb

Moderate weight

Rest 90s between sets

In 25 minutes
1000m Row Buy In
in remaining time AMRAP:
150 Double Unders -> 350 singles
50 Box Stepups 24/20 -> 20/16 -> 16/12

30 burpees

Stagger the start by 1k Row if rowers are limited

Optional Accessory
CONDITIONING

1000m Row
20 Burpee over Rower
10 Bar MU

RPE 3-4

B:Super set x3
B1: Bench press x6 @3030
rest 30sec-1min
B2: Alternating KB gorilla rows x8-16 @20x1
rest 1-2min

C: Tabata (8x20sec on/10sec off)
Push ups
Straight into
5min amrap
Burpee box jump overs

• 4 Interval of:
Row 4:00 @ 85-90% MHR
2:1 rest each interval