For Time:
Row 1000 m
MB Wall Ball (9/6Kg) 80 reps
C2B Pull Ups 40 reps

• 2-2-2-2-2-2 of:
BB Power Clean
2 reps
2 reps
2 reps
Heavy 2 reps
90-95% Heavy 2-2 reps
Scaldati progressivamente e poi in 4 sets sali sino ad una doppia pesante ma che non sia un vero e
proprio 2RM. Poi con il 90-95% di quell carico fai altri 2 sets.

• Team of 2*

For Time:
30 Synchro DB Snatch (22,5\12,5kg)
30 Synchro Burpees
30 Synchro DB Clusters (22,5\12,5kg)

Time Cap 6'

Rest 5'

Find 1RM in Complex:
1 Power Clean +
2 Hang Squat Clean +
3 Jerk

Time Cap 6'

Lantio

5 x 7 min amrap:

A.
10 kb snatch
20 kb swings
30 goblet squats

B.
10 burpees
20 situps
30 kcal on machine

C.
10 ttb
20 pushups
30 wallballs

D.
10 hspu
20 boxjumps
30 lunges

E.
1 rope climb
20 pullups
30 du's

(2 min rest between)

Buy out: walk around The box with weights of choice

Barbell bent over row 4x10 reps

45-60min easy aerobic pace:
Run / Swim / Bike

rive + työntö

3x (1+1)@75%
3x (1+1)@80%
2x (1+1)@85%

polvenalta riipusta työntö veto + rive

6 x (3+1)@75-85%

Raakatempaus

6x1@60-75%

EMOM 8

3 ring mu -> 3 bar mu -> 5 c2b -> 6 pull ups

5 2-minute rounds of:

• 10 thrusters
• 200-m row
• Max-rep thrusters

Rest 3 minutes between rounds.

Men 95 lb.
Women 65 lb.