Interval of:
1 Interval of:
Assault Bike 0:30 @ max Kcal
Full and complete rest. Registra il numero di Kcal
4 Interval of:
Assault Bike ½ Kcal of 0:30 @ max effort
Full and complete rest each interval. Registra le Kcal fatte ad ogni interval
Il primo interval è di 0:30 @ max Kcal gli altri 4 @ max effort alla metà esatta delle Kcal fatte nel
primo.

Partner wod
8 rounds
Alternate full rounds
3x Power clean 80/52,5kg
10x Bar facing burpees
50x DU
Powerclean should be heavy. Not Necessarily touch n go.

AMRAP 27
32 Hang power clean 60/40kg
32 Wallball 9/6kg
16 Thrusters 60/40kg
16 Bar facing burpees 9/6kg
8 Hang power snatch 60/40
8 Medball burpees

Treeneissa joissa teillä on eri kuormat kuin Salin ohjelmoinnissa tulokset merkitään tänne tai sit pelkkä aika Salin WC.

On the 90 Seconds x 6 Sets:
Set 1: 3 Reps @ 75%
Set 2: 2 Reps @ 80%
Set 3: 1 Rep @ 85%
Sets 4-5-6: 1 Rep @ 90%

*After Each Set, Complete 25% Strict Handstand Push-ups

A: In 10-15min find matching arm 3 rm TGU

B: 4 KB crush complex
2min rest between each complex

”KB crush complex”
10 Bent over crush grip rows
5 Any how crush grip curls
3 crush grip kang squats

21097m row

Clean, 2RM

• 12 Min EMOM of:
BB Deadlifts
75-80% 8RM 2 reps

• 1 1:00 1:00
• 2 2:00 2:00
• 3 3:00 3:00
• 4 4:00 4:00
• 5 3:00 3:00
• 6 2:00 2:00
• 7 1:00 1:00

Tulokseen metrit. Kommenttiin muut haluamasi speksit.

• 8 Min EMOM of:
BB Squat Clean
85-90% 2RM 2 reps
Le percentuali sono riferite al 2RM di Squat Clean precedente. No drop n’go. Non staccare mai le
mani dal bilanciere ma comunque non usare il touch n’go.