1A: 8 min amrap of
5 Devils press@22.5/15
5 BJO@30/24”

1B: 8 min TC to perform a 2k Row or hit TC

1C: 8 min TC to perform
8 rounds of cindy of hit TC

1D: 8 min TC to perform a 2k ski or hit TC

2 min rest after each one.

AMRAP 8:00
10 Hang Power Snatches @35/25kg
20 Air Squats
30 Double Unders

Rest 2:00

AMRAP 8:00
10 Overhead Squats @35/25kg
20 Push-ups
30 Double Unders

Rest 2:00

AMRAP 8:00
10 Thrusters @35/25kg
20 Toes to Bar
30 Double Unders

Rx+: @42.5/30kg

Run for fun.

4-4-4-4-4 of:
BB Power Clean
Scaldati progressivamente e poi in 3 sets sali sino a una quadrupla pesante ma ben gestibile con cui
senti di avere altre 2 reps di margine. Poi con quel carico fai altri 2 sets.
No drop n’go. Non staccare mai le mani dal bilanciere ma comunque non usare il touch n’go.

Krapula/Karsinta

4 Rounds for time:
25/20 Calorie Row
30 DB Renegade Rows @50/35lbs (total)
Rest 90s.

• 20:00 Cap

Karsinta/

Kevyttä taitoharjoittelua

Lepoja/huoltoa

Jalat ja olkapäät

CONDITIONING

E3MOM x6

20m Prowler Push

Active rest: row or bike or jog or ski…

Overall RPE 4

STRENGTH

4 rounds, rest as needed

1) 6+6 Lunge Arnold Press or Lunge Landmine Press
2) 7+7 Single Arm Ring Row
3) 8+8 Single Arm Lateral Raise

RPE 3+ to 4