AMRAP 20'
5 HSPU
10 Pistol
15 Pull ups

5 Round not for time of:
Strict Ring Dips 8 reps
(Seleziona se lavorare a corpo libero oppure con zavorra)
One-Arm DB Squat Snatch 16 reps alternate
(Utilizza un peso impegnativo ma che ti permetta di fare 16 reps velocemente spezzando il lavoro in
massimo 2-3 sets)

find your maximum weight for 5 rep deadlift.
Keep good positioning and technique.

EMOM 18

1 minute : 3-5 Strict Deficit HSPU (20/15kg)
2 minute : 3-5 Bar MU (Unbroken)
3 minute : 15/12 Cal Ski

Burgener Warm Up

*Rinnallevedon tekniikka / 3 x 5 rinnalleveto riipusta, 70 %
*Etukyykkytekniikka

joka alkava min 1,5 min x 8

3 x etukyykky, Tempo 3 alas 1 ylös

DB Rows: prone on bench (2 sec pause)
8-8-8-8

Build upto a heavy single complex:

1 power clean
3 front squats
2 split jerk

Every 4 mins for 5 sets
400m row
- keep a steady pace across all sets
- try to improve your time in each intervall

Power snatch 5x2
Db snatch 4x5-5