Find heavy 1 (90-95%)

EMOM:
1. 50% x1
2. 60% x1
3. 70% x1
4. 80% x1
5. 90% x1
6. 95% x1
7. 100% x1 (if it feels good)
8. 100+% x1 (if it feels good)
9. ...
10. ...

• (1+1+1)-(1+1+1)-(1+1+1)-(1+1+1)-(1+1+1)-(1+1+1) of:
BB Push Press + Power Jerk + Jerk
Scaldati progressivamente e poi in 3 sets sali sino ad una (1+1+1) pesante ma ben gestibile e
ripetibile per altri 3 sets

• For Time of:
Plyo Box Burpees Jump Overs (60/50 cm) 15 reps
One-Arm KB Swing Snatch Sx (32/24Kg) 15 reps
Plyo Box Burpees Jump Overs (60/50 cm) 15 reps
One-Arm KB Swing Snatch Dx (32/24Kg) 15 reps
Plyo Box Burpees Jump Overs (60/50 cm) 15 reps

EMOM 10/12/14 tai 16 (eli teet joko 5,6,7 tai 8 kertaa molemmat)
Odd min : Rowing for 40s@80%
even min : Wall ball x 8-12 reps

For time:
30 handstand push-ups
40 jump squats
50 sit-ups
60 squat
70 double unders

21-15-9 reps for time of:

• Pull-ups
• Deadlifts

Men 225 lb.
Women 155 lb.

This workout is quick. Reduce the loading further if each round will take you more than 2-3 sets to complete.

For time.
Time cap 7:00min

20 synchronized squat cleans, (135/95 lb)
20 synchronized squat cleans, (185/125 lb)
20 synchronized squat cleans, (225/155 lb)

Scaled:
95/65 lb.
135/95 lb.
155/105 lb.

Write down the time after every set of 20 completed

AMRAP 7:00
In teams of two

• Synchronized bar-facing burpees

• Both athletes must be touching the ground (chest and tights) at the same time.

Rx: both feet go back and forth in the squat and go over the bar in the jump at the same time.

Scaled: athlete can use the stepping version

Penkki 5x3x60%, 3x65%, 3x70%, 3x75%
Kapea penkki 1x15-20
Ylileveä penkki 1x15-20
Leukoja eri otteilla 5x5-15
Hauikset myötäotteella 5x12-20