Optional Accessory:

E3MOM x5

20m Prowler Push

Start a new round every 3rd minute. During rest, perform 5-15 C2B/Pull-Up (anyhow)

RPE 4

Penkki max1!!

Päälle kevyttä yläkropan jumppaa..

Treeni löytyy salin taululta 👌

Coaches HS drills

A: Strict HSPU 3xMax

B:6rft:
10 Alternating DB Snatch
10 Burpees
10min time cap

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.