For time:
100 alternating step ups
Push ups x15
100 alternating step ups
Push ups X2000
100 alternating step ups
Push ups x25
100 alternating step ups
Push ups X2000
100 alternating step ups
Push ups x15
100 alternating step ups

20 Min amrap

• 1 Min Erg
• 10 Alt Cleans (from ground) 1x24kg kb
• 10 Pushups

A,
Week5
Back Squat 1x3 at 70% 1RM
Back Squat 1x3 at 80% 1RM
Back Squat 1x3+ at 90% 1RM

Rest as needed between sets.

B,
2 rounds for time of:
20 Toes-to-bars
30 Thrusters @52/35kg
40 Bar Facing Burpees

Goal: Sub 17 min

C,
3 rounds for quality of:
Side Plank, L 20 secs/R 20 secs
5 Eccentric Dumbbell Flies, pick load
Lateral Raise Hold, pick load, 20 secs

Eccentric Dumbbell Fly: 5 sec down and regular return

Hang Power Snatch
5 x 3 @ 80-85% of power snatch 1RM

Snatch High Pull + Jumps
4 x 3 @ 110-115% of snatch 1RM, after each set: 3 Straight Leg Box Jump

Banded Pull-Through: 3 x 25. Rest 60s.
+
- Hip 90/90 ER Pails/Rails (Breathing 6s inhale + 1s at top + 6s exhale + 1s at bottom)

Da 0' a 8'
Amrap
6 hspu
3 power clean 60kg
Aggiungi
3 hspu e 1 power clean
Da 8' a 10'
Rest
Da 10' a 20'
Emom
1 rep a salire power snatch
( non si può provare lo snatch nei 2' precedenti di rest, se si sbaglia l'alzata 10 burpees e si può scegliere se ripetere lo stesso peso o alzarlo)
Da 20' a 22'
Rest
Da 22' a 30'
Amrap
1 ring mu
12 hang power snatch 35kg
12 wall ball da 12kg target 2.5m

For time
1000m row
50 thrusters 20kg
30 pull up
5' rest
2km erg bike
50 thrusters 20kg
30 pull up

3 sets.
12 reps BB Curls.
12 reps KB Curls.
Rest.

For time

20 Rounds
200m Row
200m Echo bike

Rest 35sec between rounds.

TC. 40min