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.

Warm up 30 minutes of Ergos

Takakyykky 3RM

Raakarive riipusta + työntö

8 x (1+2)@65-80%

Korkea Te-veto + polvelta tempaus ( tanko liikkuu kokoajan)

7 x (1+1)@70-85%

Mobility

CNJ 6x1
Clean pull 5x3
Bench press 5x5
moderate weight, technique focus

Warm up(0:00-8:00)
heels to rear down and back
high knees down and back
frog jumps down and back
side lunge down and back
Rpt 2x

Mobility(8:00-12:00)
1:00 min pigeon per side
1:00 min chest stretch

Pointers/Skill(12:00-17:00)
workout preview

Fittrain c/o Alchemy 365
A20
3 Rounds:
8 Toes to Bar
16 Push Press
24 Shoulder Taps

…then…

24 Narrow Mountain Climbers
16 Knee tap crunch
8 Half Burpees

or 19.2 open workout

Finisher
30 w-raise
30 kneeling crunch
1:00 min samson per

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