3-5 ring dips
scale to negative or box

"Zeus"

3 Rounds
30 Wall Ball 9/6kg
30 SDLHP 35/25kg
30 Box Jump
30 Push Press 35/25kg
30 Cal Row
30 Push Up
10 Back Squat (bwt)

• 6-6-6-6-6 of:
BB Back Squats (0:03 pause)
6 @ 9 RPE (-5% Load Drop)
60% 1RM 6 reps
65% 1RM 6 reps
70% 1RM 6 reps
65% 1RM 6-6 reps
Pause @ parallel
Fai l’eccentrica, fermati al parallelo 3 sec e poi fai subito la concentrica. Non scendere in buca.

10 thrusters 35/25 kg
15 Hang Muscle Snatch 35/25 kg

Järvessä uintia 15 minuuttia

CHIPPER TEAM OF 2

A. 100 Devil Press 2x22,5/15

1' rest

B. 3 rft

100 DU

40/30 cal Bike

50 wall ball

• (1+1+1)-(1+1+1)-(1+1+1)-(1+1+1)-(1+1+1)-(1+1+1)-(1+1+1)-(1+1+1) of:
BB Hang Squat Snatch + Snatch-Grip Push Press + Snatch Balance
Parti @ 62.5% 1RM di Squat Snatch e aggiungi peso a sensazione sino ad una (1+1+1) pesante
(Heavy) ma ben gestibile e che rispetti tutti i parametri indicati.

1.rd 60/40kg
2.rd 70/47.5
3.rd 80/52.5
4.rd 90/60
5.rd 100/67.5

Etukyykky 5-5-5-3-3-3-1-1

Maastaveto korokkeelta 5x8 (tekniikka!!)

Salkkunostot 3x6/puoli

Jalka/polvinostot roikkuen 4x12-20