B.
Every 3 minutes, for 15 minutes (5 sets) for times:
15/10 Calories of Assault Bike
4 Power Cleans @ 70% of 1-RM Clean & Jerk
4 Front Squats
4 Shoulder to Overhead

Finish each set as quickly as possible and note times for each.

EMOM 9, For max reps
WB
DB snatch
Box over jumps

5 Minutes of Parasympathetic Breathing

For Time:
BB Snatch (70% 1RM) 9 reps
BB Snatch (75% 1RM) 7 reps
BB Snatch (80% 1RM) 5 reps
Snatch any style

• In 5 Min find:
BB Squat Snatch 1RM or Heavy 1 rep
Simula l’eventuale WOD di gara, quindi scaldati sino ad una singola pesante impegnativa ma
semplice tipo l’85% e poi dai inizio al tempo durante il quale provi a trovare il massimale o una
singola pesante.

OTM 10 minute
Hang Power clean + clean (65 % - 70 %)

Mobility / kevyet aerobiset / uinti, pyöräily mitä mielesi tekee. Älä kuitenkaan tuhlaa liikaa energiaa että jaksat loppuviikosta.

Shoulder to Overhead
Back Squat
Ring Row

5 Rounds of:
10m Handstand Walk or 20-30s Handstand Hold
10-20s Hollow Hold or L-Sit Hold
Rest as needed between sets.

1. Banded mu /MU
2. 2x (2 muscle snatch + 2 OHS
3. Ring swing / Ring MU
4. Shoulder taps 30
5. Takaperin suorinvartaloin kuperkeikka
6. Pistooli 4+4
7. Vatsat 10 + 10 heel taps