4 x 20sec on / 20off
Assault bike
Burpees

A) Build up to a heavy set of 4 cleans (full, squat cleans) that move well.
- no ”TNG”, no letting go of the barbell
- 2 sets with the same weight before adding more weight to the barbell.

B) Front squat 4 sets of 6 @ 60%
- Use 90% of 1RM front squat to calculate the weights.

C)
Bent over row 4 sets of 8 - moderate
Seated DB press 4 sets of 8+8 - moderate
1-arm plank 4 sets of 10-30 seconds/arm

Rästi

2RFT:
35cal AB
1min Rest
30cal AB
40s Rest
25cal AB
30s Rest
20cal AB
20s Rest
15cal AB
2min Rest

• 2-2-2-2-2 of:
BB Power Clean
Scaldati progressivamente e poi in 3 sets sali sino a una doppia pesante ma ben gestibile con cui
senti di avere altre 2 reps di margine. Poi con quel carico fai altri 2 sets.
No drop n’go. Non staccare mai le mani dal bilanciere ma comunque non usare il touch n’go.

Turkish Get-Ups:
10-10-10
(5 each arm)

*Increase weight each set

10 Min AMRAP
Box Jumps- 8reps
Run 100m
Medball Slams- 10reps
BFSU- 20reps

Penkki 2x80%, 2x85%, 2x90%

Kyykky 4x6x60%

Penkki 1x95%

Pystypunnerrus 5x5 (ala-asennossa stoppi)

You go I go for time:

Buy in: 60 cal row.

80 Deadlift
70 Clean
60 Front squat
50 DB snatch
40 OH KB lunges (40meters / 131 feet)
30 Devils press
20 Burpee pull-ups
10 Rope climb

Cash out: 100 bar over burpee

Note: each athlete swap during the chipper will cost 4 syncro burpee

Barbell 135/90lbs - 60/40kg
DB 50/35lbs - 22,5/15kg

A:
Snatch 2RM
B:
Clean&Jerk 2RM
C:
OHS 3RM