Basic conditioning

0-5 mins build upto 110% of your clean 1rm

5-15 mins perform 5x3 clean pulls at 110% of 1rm

15-25 mins build upto a 1rm clean anyway

28-32 mins Emom
28-29 ME cleans
29-30 ME front squat
30-31 ME thrusters
31-32 ME C&J
*all at 70-80% of 1rm.

36-40 mins tabata core or mobility

8 rounds:
400m run
10 deficit Push ups

• 6 Sets of:
Handstand Walks with obstacle 15 m o Handstand Walks 25 m
Inserisci degli ostacoli lungo il percorso se lo ritieni opportuno come ad esempio dei bumper dove
salirci e passarci sopra ecc.
Rest as need each sets.

• (1+1+1)-(1+1+1)-(1+1+1) of:
BB Hang Squat Snatch + Low Hang Squat Snatch + Squat Snatch
1RM
Trova il massimale 1RM del complex poi con il 90% di quell carico fai altri 2 sets.

Biking outside for 90 mins

For Time 21-15-9:
Squat Cleans & Ring Dips

Rx: 60/42.5kg

• Stimulus wise, we are looking for a barbell loading that we could squat clean for 12+ repetitions unbroken, when fresh.

7 rounds for time:

20 duble-unders
7 box jumps, 40cm box
7 squats
7 pull-ups
7 burpees
7 pushups
7 sit ups
20 duble-unders

reps team wod

500/1000

kb swing
box jumps
air squat
push up
burpees
pull up
sit up
rows
single under
wall ball
ball g2oh
dumble push press

work together

Deadlift reps 12-10-8-8-8
Rest 2min