• 8 Min EMOM of:
BB Shoulder Press
75-80% 10RM 2 reps

2-…-2 of:
BB Squat Clean
Heavy 2 reps
Scaldati progressivamente e poi sali sino ad una doppia pesante (Heavy) ma non massimale. Arriva
ad un carico con cui senti di avere tranquillamente un altra rep. No drop n’go. Non staccare mai le
mani dal bilanciere ma comunque non usare il touch n’go.

Tempaus 6 x 3 @70-85%

Raakatempaus + te puolikyykkyyn + kyykkyyn

6 x (1+1+1)@50-70%

Vapu niskan takaa (ty ote)

5x3

Shoulder mobility by coach

A,
4x 3min row/bike for max distance/cal each
- 2 mins rest in between
- goal : 800/700m+ in each interval , 40/35 cal bike

B,
Amrap 12 mins
1 round of “DT” @60/40kg
12 DL
9 HPC
6 PJ
Then
1 round of “Mary”
5 HSPU Kipping
10 pistols (alternating)
15 pull ups

Goal : 3+ rounds

Max Cal in 40min

• For Time:
Handstand Push Ups 50 reps
5:00 rest
Handstand Push Ups 50 reps

Running workout outdoors
5-7 rounds of : (total time 20-28 minutes)
1 min walking
1min jog
1min light run
1min running

• mobility work 30 minutes.

21-15-9 reps for time of

• Dumbbell clean and jerks
• Strict pull-ups
• GHD sit-ups

Men 35-lb. DBs
Women 25-lb. DBs

AMRAP 10

21 Wall Balls
15 Toes-to-bar
9 Clean & Jerks 60/40kg