Penkki 7x3x80%
Pystysoutu kumpparilla 4x12-20
Ojentajat niskan takaa 4x6-12
Band-pull-aparts penkillä maaten 4x12-20

Lämpö:

EMOM 10

Even :3 x muscle Snatch
Odd : 5 push ups + 7 sit ups

Jerk Balance

5 x 3@30-40%

Tempaus samoille jaloille, levypaino jalkojen välissä

5 x 2x50-70%

Tempaus, ponnistaen levypainoille

5 x 2 x 70-80%

Etukyykky 5x5x60%

Squat Flow video and 5-10 Down Dog to Cobra video

For time

45 cal. Row
35 cal. Ski
30 cal. Row
25 cal Ski
20 cal row
15 cal ski

• 6 Min EMOM of:
BB Squat Clean
75-80% 2RM
No drop n’go. Non staccare mai le mani dal bilanciere ma comunque non usare il touch n’go.

5 Rounds:
9 Push Preses 50/35kg
15 Kettlebell Swings 24/16kg
10 Burpees

Rest 1 Minute Between Rounds

8x
clean pull + power clean + hang power clean and split jerk

AMRAP (with a Partner) in 25 minutes
Buy In:
150 meter Partner Carry (each)
Then, in time remaining:
Partner A completes 1 round of:
15 American Kettlebell Swings 24/16kg
10 Burpees
5 Ground-to-Overheads@43/30kg
Partner B performs:
Max Wall Ball Shots 9/6kg
Partners rotate each round until team completes 150 Wall Balls
Then, in time remaining:
AMRAP of the 15/10/5 rep rounds above (one partner working at a time)

"21-15-9 Reps for Time
HSPU
Ring dip
Push Press @50/35kg

TC:14'"

Strict toes to bar 4x10