2 rounds:
30-60sec Active/Passive Hang video
Perfect Stretch video

AMRAP 8
10 WB 7/9 kg
20 Sit Up

7min AMRAP:
10 Power Snatch (30/20kg),
6 jumping Pull-ups

4 rft

10 power clean 70/45

20/15 HSPU

every RND 10 alt kb clean & jerk 24/16

Etukyykky, raskas ykkönen (ilman vyötä)

Tempaus polvelta (pukit) 2RM

Tempaus veto, 2cm irti lattiasta ( tanko liikkuu kokoajan)

1x3@98%, 1x3@103%, 1x3@108%

Lisäpainolankku 3 x 30 sec

A: Bygg till tungt complex (tc: 12 min)
1 clean deadlift +1 clean pull + 1 full clean
B Partner WOD
13min amrap
40 DU
20 TTB
30 DU
20 power snatch 40/30
20 DU
20 m hsw/bearcrawl
Split reps

Mobility

• N-N of:
BB Push Press
85-90% of 2 @ 9 RPE N-N reps
N reps = near failure max reps (1-2 reps buffer)
Prendi l’85-90% del 2 @ 9 RPE trovato prima e con quel carico fai 2 sets a quasi max reps meno 1-
2 reps di buffer.

5 Rounds:
1 Minute Light
1 Minute Moderate
1 Minute Moderate/Fast

AMRAP 20

48 Kb Swing 32/24kg
4 Clean & Jerk 100/70kg
14 Step over box w/ KB 32/24kg
8 HSPU