• 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.

Välipäivä

10 min aikaa, etsi päivän 6 RM vauhtipunnerrus

10 min aikaa, etsi päivän 6 RM takakyykky

10 rounds for max calories of:

• Row 45 seconds, rest 15 seconds
• Row 30 seconds, rest 30 seconds
• Row 15 seconds, rest 45 seconds

There is no rest between rounds.

15 Wallball (20/14lbs)
12 DB-snatch (22.5/15kg)
9 C2B

4x4 @80-85%
Rest ~3min.

Every 90s. x8:
3 Power snatch
2x70%
2x75%
2x80%
2x85%

4 rounds

5min row
5min bike
5min 4-5* 20m prowler push + sandbag carry

Aim for RPE 3-4, this is not all out workout!

Optional Accessory:

4 rounds, rest as needed:

1) 3-7 Chest to Rings Pull-Up
2) 5-15 Strict Ring Dip
3) 15-25 GHD Sit-Up
4) 5+5 Single Leg KB Deadlift

RPE 4