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

AMRAP 18
12 alternating db snatches 20/15
10 air squats
16 kbs 24/16
10 push ups
14 thrusters 20/15
10 T2B

Clean and jerk
EMOM 16
1. 3 Tng clean and jerks @40%
2. 2 Tng clean and jerks @45%
3. 1 clean and jerk @50%
4. Rest
All cleans are squat cleans

For time
30 Ring Mu

Scaled :
AMRAP 10 mins
5 strict pull up
5 strict ring dip

Ring Muscle up progression
- floor work
- practice transition
- kip swing practice
- false grip

• 2-2-2-2-2-2 of:
BB Power Snatch

Riscaldati progressivamente e poi in 3 sets sali sino ad una doppia pesante ma ben gestibile e ripetibile per altri 3 sets.