4*6-4-2 power clean touch & go

Deadlift

1x3@75%
1x3@80%
1x3@88%
2x3@92%

SO 3:00

• 12 Min EMOM of:
BB Squat Clean 80-85% (Heavy) 1 rep

• In 5 Min O’Clock of:
BB Squat Clean (Heavy) 1 rep
Scaldati sino al 80-85% 1RM poi scarica totalmente il bilanciere e partendo da bilanciere scarico
trova una singola pesante in 5 minuti

A.
E2M for 18min:
1; Strict chin ups x 8-10 reps @ 2110
2: Handstand Hold x 45-60 sec
3: L-Sit x 30-45 sec

B. 10min amrap:
7 DB bent over rows
7 DB power clean
7 DB Push Press

• 12 Min EMOM of:
BB Hang Squat Snatch 80-85% (Heavy) 2 reps

Pistols 7 repetitions

Add weights if possible.
Post 5 heaviest sets

• Death by

Pystypunnerrus + tiukka rinta tankoon
min 1 1 x tiukkarintatankoon
min 2 1 x pystypunnerrus
min 3 2 x tiukkarintatankoon
min 4 2 x pystypunnerrus
...

max 20 min

3-5 kierrosta:

3 ring dips
5 + 5 archer push ups on rings
10 + 10 KB side bends
15 banded pull downs with a dowel in hollow position

TC 20 min

With a partner for 40-50 min, alternating:

1) 4 min of:
row / ski / other

2) 4 min of:
10 burpee
10 KB swing
10 wall ball