WU 3 rounds:
12 KB Deadlift
12 Squat with weight
12 Lunges

EMOM6:
2 tng Power Clean + Push Jerk
(70% of Clean&Jerk max)

EMOM20:
40s HS Hold
50 DU
12 Push Up
12 Box Jump
20 AbMat Sit-Up

18 emom

1) bike
2) animals
3) row
4) kangaroo squat
5) ski
6) rest

Easy pace work / go by feel / 70-80% bpm

••••

Rowing output’s

3x 250m

Moderate to fast / faster than your 3k pace / rest 2min btw intervals

• For time of:
Deficit Handstand Push Ups (10/5 cm) 10 reps
Strict Handstand Push Ups 20 reps
Handstand Push Ups 40 reps
Seleziona se lavorare a corpo libero oppure con Vest (9/6Kg) oppure sempre con Deficit (10/5 cm),
in questo ultimo caso aumenta il primo Deficit a 20/10 cm

• 12 Min EMOM of:
BB Back Squats
75-80% of 10RM 2 reps (0:03 pause on 1st rep)
Pause @ bottom
La prima rep è con pausa in basso mentre la seconda rep è normale.

3 Rounds:

25-30s Chin up Hold

25-30s Top position bar dip hold

30s-40s Side plank hold L+ R

• 18 Min E3MOM of:
Ogni 3:00 x 6 sets:
Row 0:45 @ max Kcal

• 4 Round of:
Double KB Swing Snatch (2X24/16Kg) 8 reps
KB Facing Burpees 12 reps
(Scala a 2X20 o 2X16Kg eventualmente)

20:10x8
24/16 kg

Banded Y-T-A-T: 3 x 10. Rest 60s.
- 1 rep = Y-T-A-T
Then,
3:00 of Global Foam Rolling the Lats - 90s each

“Taco Bell”

AMRAP 14'

35 Double Unders

25 Air Squats

15 Kettlebell A.Swings 32/24

*Every Minute on the Minute: 3 Burpees