• 5-5-5-5 of:
BB Shoulder Press
90% 5RM 5-5-5-5 reps

10 min AMRAP

20 DU
10 + 10 m waiter carry you choose the weight
20 sec plank hold for hollow

• 10 Round of:
BB Power Clean +
Hang Power Clean +
Hang Squat Clean
@ 70/45Kg
Ogni round va fatto unbroken, puoi droppare il bilanciere tra un round e l’altro ovviamente. Scala il
peso eventualmente

5 Min E1/2MOM of:
BB Squat Clean 1 rep
85-90% of today Heavy 1 rep
Ogni 0:30 x 10 sets
Le percentuali sono riferite alla singola pesante di Squat Clean precedente.

• 4 Round of:
BB Sumo Deadlifts High Pull (50/35Kg) 1:00 @ max reps
C2B Pull Ups 1:00 @ max reps
Row 1:00 @ max Kcal

1 Set of:
Strict Handstand Ups max reps
Rest as need
1 Set of:
Strict Handstand Ups 50% max reps
Rest as need
1 Set of:
Strict Handstand Ups 50% max reps

Rinnalta Tempaus 5x2

Rinnalta Tempaus dipillä 6x1

Tempaus ilman lukkoa&ilman lantio kontaktia 6x1

Takakyykky + työntö niskasta 6x(3+1)@40-60% (takakyykky)

Reverse Hyper 80 kpl, ilman kuormaa
Yhden käden penkkipunnerrus 4 x 10+10

A,
Snatch complex
Power snatch+ Squat snatch + OHS
3 sets @70%
3 sets @75%
2 sets @80%

B,
Front Squat
3x2 reps @80%
4x1 reps @90%

4 Rounds of:
15 Toes to Bar
12 Burpees
500m Row / 25 cal bike/skierg
1 min rest between rounds

Timecap : 20 mins
Score = total time.

Banded Scapular Work