Every 90 sec, for 10 rounds :
3 squat snatch @ 60-70%
2-3 ring mu / bar mu tai 3-6 c2b pull ups

Teams of 2, AMRAP 30min:

9 MU
9 Thruster (75/52.5)
9 Deficit HSPU (15/7.5cm)
9 Power clean (75/52.5)
9 Bar MU
9 S2OH (75/52.5)
9 Pistols (9/side)
9 KBS (32/24)
30m HS walking

A.
Four sets of:
Weighted Pull-Ups x 3-4 reps @ 21X0
Rest 10-15 seconds
Unweighted Strict Pull-Ups x Max reps @ 21X0
Rest 3 minutes

B.
Complete as many rounds and reps as possible in 12 minutes of:
10 Renegade Rows (55/35 lbs)
20 Box Jumps (24″/20″)
Run 200 Meters

20-30 min kevyttä aerobista Kävely/hölkkä/pyöräily/ad/row.
+
palauttavia venytyksiä/rullauksia. Ajatus siis lyhyitä venytyksiä 2-3 kertaa per lihas tai lyhkäsiä rullailuja.

Riipusta raakarive (polven päältä) 10x2@65%

Korkea Te-veto 5x3270%

Takakyykky 10x2@60%

Lisäpainolankku 5x40sek

• 3-3-3-3-3-3 of:
BB Squat Snatch from Blocks
Riscaldati progressivamente e poi in 3 sets sali sino ad una tripla pesante e quasi massimale. Poi con
il 90-95% di quel carico fai 4 sets.

“Heartbreak Kid”
3 Rounds For Time:
10 Front Squats (185/135)
20 Chest to Bar Pull-ups
50 Double Unders

A: 4min amrap
30 DU
20 prison step ups
10 alternating kb clean
2min rest
4min amrap
20/15 cal row
10 Burpees
2min rest
4min amrap
30 DU
20 prison step ups
10 alternating kb clean
2min rest
4min amrap
20/15cal row
10 Burpees

A: Back squats 1+1/4 3x5
3 moderate to heavy sets of 5
3min rest between sets

B: Strict pull ups 3xMax/3x5 @50A1

C: 4rft
6 KB snatch RA
20m waiter walk
12 push ups
6 KB snatch LA
20m waiter walk
12 burpees

A: Power snatch Build up to heavy 2 reps in 15-20min

B: 5rft
3 power snatch 85% of todays weight
9 CTB
12 Lateral jumps over BB