Optional Accessory
CONDITIONING

6min AMRAP:

6 Medball Clean
6 TTB
30 DU

RPE 3

CNJ 6x1
Clean pull 5x2
Front squat max

2 rds for time:

20 pC/J 155/105lbs (scale to 135/95, 115/80 or 95/65)
40 c2b (scale to 30, 25, 20, 15, go normal pull-ups if needed)

Rest 5 min

2 rds for time:

20 power snatch 135/95 (scale to 115/80, 95/65, 75/55)
30 kHSPU ( scale to 25,20,15 if needed, use 5cm deficit if upscaling needed)

• Accessory 4 from gym library

• 3 Sets of:
BB Deadlifts touch n’go 8 reps unbroken
(140/100Kg o un carico compreso tra il 70-80% 1RM che ti permetta di fare 8 reps unbroken)
1:00 rest
One-Arm DB Rows 12 reps/side
(Utilizza un DB il cui peso ti permetta di completare le reps unbroken)
1:00 rest
Hollow Rock 30 reps
1:00 rest

• For Time:
BB Thrusters (50/35Kg) 21 reps
GHD Sit Ups 21 reps
BB Thrusters 15 reps
GHD Sit Ups 15 reps
BB Thrusters 9 reps
GHD Sit Ups 9 reps

6x2@80%

Polvenalta pukeilta raakarive

5x3@80-

Kulmasoutu 4 x 10+10
Jalannostot penkillä 4x25

Takakyykky 4x3@85%

Tempaus 1x3@75%, 4x2@80%

Raakatyöntö 1x3@75%, 4x2@80% (pukit/telineet)

Työntöveto 4x3@100%

Lisäpaino lankku 4x60sek

14' AMRAP

12 Double DB Thruster 2x22,5/15

10 T2B
8 Alt KB snatches 24/16

Build up to a set of 5 pause back squats.

• 5 Round of:
Row 250 m
Strict Ring Muscle Ups 4/3 reps o Strict C2B Pull Ups 8/6 reps