EMOM 40:

1 min : 5 C2B + 5 Burpees
2 min : 5 Thrusters 50/40/30kg
3 min : 10 Cal Bike
4 min : 10 GHDSU
5 min : 12/9 Cal. Row.

5 sets:

Power clean and jerk

Tempaus, aloituspaino

Rive+ työntö aloituspaino -5kg

Työntöveto 3x3@105%

Etukyykky 5x2@70%

Vatsat 100kpl

Raakarive + Raty + työntö (raty lähtee suoraan käännöstä ja työntö suoraan alas tiputuksesta)

7 x (1+1+1)

Tempaus TnG, eli liikkuu kokoajan

6 x 3@75-85%

Kulmasoutu 4 x15+15
Jalan nostot 4x20kpl

Five rounds for time of:

12 Ring Dips
12 Push Presses 50/40

12 HSPU

4x3 Clean slow pulls

Focus on your starting position. Shoulders above the bar. Tight back thru the whole pull.

12m AMRAP (42 reps/round)
12 Power Cleans 45/30-> 30/20 -> 25/15 kg
14 Jumping Pull-ups -> adjust height
16 Wall Balls 10/6 -> 6/4 kg

Rest 4 minutes

8m AMRAP (36 reps/round)
8 Power Cleans
10 Jumping Pull-ups
12 Wall Balls

For time:

21-15-9

• Burpee with 15 cm jump to target
• Swing 32/24
• T2b

• 2-…-2 of:
BB Power Clean touch n’go
Trova una doppia pesante (Heavy) ma con cui senti di avere un altra rep di margine.

Snatch drop 4x1