Bear complex:
-power clean+ front squat+ push press+ back squat+ push press

*In 20min find your max bear complex, 5-7sets

• 5 Round not for time of:
Strict Chin Ups 6 reps
(Seleziona se lavorare a corpo libero oppure con zavorra)
One-Arm KB Overhead Squats Dx 6 reps unbroken
One-Arm KB Overhead Squats Sx 6 reps unbroken
(Utilizza un peso impegnativo ma che ti permetta di fare 6 reps unbroken)

A: C&J 1rm (test)

B: 3 rnft
30m d-ball carry
30m Bear crawl(open standard)
30m farmer carry lunge walk

Skierg 30 min

• 4 Sets of:
Strict Handstand Push Ups 10 reps
(Seleziona se lavorare a pavimento oppure con Deficit (10/5 cm) oppure con Vest (9/6Kg)
1:00 rest
BB Split Stance Romanian Deadlift 10 reps unbroken/side
(Utilizza un carico con cui riesci a fare 10 reps unbroken)

1:00 rest
One-Arm KB Row 10 reps unbroken/side
(Utilizza un carico con cui riesci a fare 10 reps unbroken)
1:00 rest

Optional Accessory

STRTENGTH

2-4 rounds, rest as needed

1) 3+3 TGU
2) 10-20 Scapula Push-Up
3) 10 Banded Pull-Apart, tempo 50X3 (5sec negative, 3sec hold)

RPE 3

• (1+1+1)-…-(1+1+1) of:
BB Squat Clean + Front Squat + Jerk
1RM

buy in: 350 m row @90%
+
2R:
20 Front Squats 25/15 kg -> Goblet
10 Press 25/15 kg
400 m run
+
2R:
20 Lunges
8 ring dips-> neg -> 15 box dips
40 DU/ 100 Single-unders

20 min cap

Hallipussin ympäri jokin kanto.
Yoke, farmer, kelkantyöntö jne 1.8km

Snatch complex:
On the 2:00 x5:
1 Hang power snatch
2 Power snatch
3 OHS

Set 1: 60%,
Set 2: 65%
Sets 3-5: Build to a heavy set.