10 reps for time of:
Rope Climb
Seleziona la variante (Standard, Legless, Legless with Vest (9/6Kg)
7 Min Timecap

Hang clean + clean + jerk

8 x (1+1+1)@65-80%

Power CNJ 6x1
squat snatch+hang squat snatch
FSQ 5x3
moderate weight, technique focus

• 3 Round of:
Double Unders 30 reps
Double DB Front Squats (2X22.5/15Kg) 10 reps
Double Unders 30 reps
Double DB Push Press (2X22.5/15Kg) 10 reps
Double Unders 30 reps
Double DB Thrusters (2X22.5/15Kg) 10 reps

2 x rive + 1 x työntö@nousu max

VAPU niskasta 5x5@65-

Takakyykky 6x2@85%

• 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)