Hip extension 12-12-12-12-12 reps

Find days technical heavy:

3 squat clean + 1 split jerk

Front Squat 12-12-12 reps, add weight for every set

For Time:
@ 0:00 Min
3 Round of:
BB Overhead Squats (50/35Kg) 21 reps
BB Lateral Burpees 12 reps
8:00 Min Timecap
@ 10:00 Min
For Time:
Plyo Box Burpees Jump Overs (60/50 cm) 40 reps
Assault Bike 40/30 Kcal

Strength: 20 mins
1A: pull up programme week 2
1B: 5x5 back squat@80-85%

Wod: 10 min Amrap
50 DUs
400m Run
10 Burpees

Wod: use first round as a benchmark on how to pace this Wod , aim to stay consistent with pace. Don’t start to fast.

4x 2 Power snatch + 1 OHS

Keep weight as heavy as your technic will allow. Quality reps.

EMOM 21

1 minute - C2B
2 minute - Pistols
3 minute - Strict HSPU

Tee C2B joka minuutti sama määrä, samoin pistoolit ja HUPSUT. Eri liikkeiden toistomäärät ei vät tarvii olla samat

2-3 rounds of :
15 kbs swings (american, bottom up)
10+10 side plank dips
rest 2 min

3-3-3-3-3 of:
BB Squat Snatch
3 reps
3 reps
Heavy 3-3-3 reps
Scaldati progressivamente e poi in 3 sets sali sino ad una tripla pesante (Heavy) ma con cui senti di
avere altre 2 reps di margine. Poi con quell carico fai altri 2 sets.

For time:

100 du´s
25 TTB
25 WB 20/14
25 db snatch (R) 22,5/17,5kg
25 push jerk 60/42,5kg
25 front squat 60/42,5kg
25 db snatch (L) 22,5/17,5kg
25 GHDSU
25 C2B
50/35 cal row.