Joka alkava 1,5 min x 10

Tempaus + valakyykky

16 Min AMRAP of:
Row 250/200 m
One-Arm DB Power Snatch (22.5/15Kg) 15 reps
Plyo Box Jump Up (60/50 cm) 15 reps
2:00 rest
Ogni round va affrontato a max effort!

4x
30sec ON/30sec OFF
- V-Ups
- Side Plank lifts, right
- Pulse ups
- Side Plank lifts, left
- Plank Jacks
- Russian Twists

(Rest 1min between Rounds)

EMOM 20

1 minute - 1 x clean & jerk@go for max
2 minute - 20 du´s

10-9-8-7-6-5-4-3-2-1
Dumbbell Deadlift
Dumbbell Push Press

Tempaus 5x2@60%

Rive + työntö 5x(1+1)@60%

Takakyykky 3x2@50% (terävästi ylös)

• huoltoa

2*
21/15/9
Thruster
SDHP

40/30kg
5' rest BTR

3* for quality
10/10 Bulgarian split Sqt R/L
10/10 K. Press R/L
10 Str. PU

A: Push press heavy 2rep of today

B: ”Annie”
50-40-30-20-10
Du
Situps

• 5 Min E1/2MOM of:
Strict Handstand Push Ups 3-6 reps
Ogni 0:30 x 10 sets. Seleziona se lavorare al pavimento oppure con Deficit (10/5 cm) o anche con
Vest (9/6Kg). Mantieni un range di reps tale da non andare mai ad esaurimento.

Push press 3 RM, then max reps with 75%