• 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

Start up
stretch for 4 mins

choose one:
2 mins of running, rowing, airdyne, jax, jump rope, rope slam

2rds(8)
2 bench press
2 s/a row per
2 curls(ea position)
2 oh ext
2 burpees
2 db vert sit ups

Metcon/*Rx(20)
5 giant sets
7 bench press(choose load)
7 single arm row per
21's curl cycle
7 overhead tricep ext
7 burpees
7 db vertical sit-up

Giants are to be completed unbroken. Rest as needed between sets.

Core circuit
3rds for quality
7 v-ups
14 flutter kicks 2ct
21 sec six inch hold

Finisher
2 min samson stretch
1 min cobra
1 min s/a para stretch
30 band pull aparts

For max reps at each station:

• Tabata dumbbell shoulder presses
• Tabata weighted jumping lunges
• Tabata ring dips
• Tabata weighted walking lunges
• Tabata dumbbell push presses

The Tabata interval is 20 seconds of work followed by 10 seconds of rest for eight intervals. There is no rest between stations.

Men 35-lb. dumbbells
Women 25-lb. dumbbells

“300”
10 Rounds For Time:
5 Strict Chest to Bar Pull-ups
10 “X” Dumbbell Movement (70’s/50’s)
15 GHD Sit-ups

Round 1 – Dumbbell Push Press
Round 2 – Dumbbell Burpees
Round 3 – Dumbbell Power Cleans
Round 4 – Dumbbell Bench Press
Round 5 – Dumbbell Lunge Steps
Round 6 – Dumbbell Front Squats
Round 7 – Dumbbell Bent Over Rows
Round 8 – Alternating Dumbbell Snatches
Round 9 – Dumbbell Deadlifts
Round 10 – Dumbbell Thrusters

5 RFT

• 5m Handstand walk
• 5 Pullups
• 5 Ring dips

TIMES TO BEAT

Beginner athlete: 7min 2sec
Average athlete: 5min 52sec
Advanced athlete: 4min 41sec
Elite athlete: 3min 31sec
Regional athlete: 3min 3sec

3 rounds, each for time

@0 min
12/9 ctb
15 power snatch 42,5/30 kg
18 bar-over-burpee

@7 min
12/9 pull-ups
15 clean and jerk 42,5/30 kg
18 bar-over-burpee

@14 min
12/9 heavy ring row
15 thrusters 42,5/30 kg
18 bar-over-burpee