Joka alkava 2 min

6 pistoolikyykkyä
1-5 tiukka HSPU

HSPU skaalaukset

-hitaasti alas, kippi ylös
-hitaasti alas, pois seinältä, takasin seinälle
-boxi

For time

35-30-25-20-15
Toes to Bar
15-20-25-30-35
OHS 45/30kg

*after every round
15/12 cal row

Back Squat

6x3@80%

For time:

20 Ring MU

(bar mu)

AMRAP 18

1 x squat snatch@85%
3 x HSPU
5 x C2B

7 x (2 x snatch pull (floor) + squat snatch under knee)@70-85%

• 3 Sets of:
BB Deadlifts touch n’go 8 reps unbroken
(140Kg o un carico compreso tra il 70-80% 1RM che ti permetta di fare 8 reps unbroken)
1:00 rest
One-Arm DB Rows 12 reps/side
(Utilizza un DB il cui peso ti permetta di completare le reps unbroken)
1:00 rest
Handstand Push Ups 10-20 reps unbroken
1:00 rest

Power snatch
1x3@70%
1x2@75%
1x1@80%
1x3@75%
1x2@80%
1x1@85%

20m OHWL
10-20 GHD situp
10 KB/DB DL
1-3 rope climb

Choose loads & reps so that you get 90-120sec rest / round

9 min AMRAP

2 chest to bar
2 KB cluster (2 x 12-16kg)
4 chest to bar
4 cluster
6 chest to bar
6 cluster
8...
8...