• 5 Min E1/2MOM of:
BB Hang Squat Snatch 1 rep
85-90% 1RM
Ogni 0:30 x 10 sets
Le percentuali sono riferite al 1RM di Squat Snatch precedente.

Banded Pull-Throughs: 4 x 25. Rest as needed.
– Sets 1+2: Medium Stance
– Sets 3+4: Ultra Wide Stance
– squeeze glutes hard on each repetition

21-15-9

Lateral Barbell Burpees
Thrusters 40/30

Clean and jerk 5-5-3-3-3-1-1-1-1 reps

Optional Accessory

GYMNASTIC STRENGTH

3 rounds, rest as needed

1) 10-30sec GHD Supine Hold
2) 5 Banded Pull-Apart, Tempo 5055 (5sec open + 5sec hold + 5sec close)

Bench press 1 RM, then 2 sets with 50% (choose reps)

Takakyykky 5x5@80%

Rive polvelta, pukit 2x3@70%, 3x3@75%

Työntöveto, 5cm korokkeet 2x3@90%, 2x3@95%

Suorinjalaoin mave 3x5@65% (takakyykky)

0-10min
Row 2K

10-20min
SkiErg 2K

20-30min
100 Cal. Assault Bike

60 minutes AMRAP, of basic endurance

Row 1200m
10 m HS walk
27 Kb Swing 32/24kg (American)
5 Ring MU
Ski 1000m
10 m HS walk
27 TTb
7 Bar MU

15’ AMRAP

15 Hang squat Snatch 40/30

30 KB Swing 24/16 16/12