• For Time:
BB Clean & Jerk (60/40Kg) 15 reps
Bar Muscle Ups 7 reps
BB Clean & Jerk 12 reps
Bar Muscle Ups 5 reps
BB Clean & Jerk 9 reps
Bar Muscle Ups 3 reps

12 Min EM1/2OM of:
BB Squat Clean 3 reps
85-90% of today Heavy 3 reps
Ogni 1:30 x 8 sets. Le percentuali sono riferite alla tripla pesante di Squat Clean precedente.
No drop n’go. Non staccare mai le mani dal bilanciere ma comunque non usare il touch n’go.

Prone Banded Leg Curls: 3-4 x 25. Rest 60s.

EMOM 10
2* snatch pull 90%

EMOM 10
2* Push Press 80-85%

Front rack lunge 2*KB 4*6/6

Mobility

Skill: 30 min window to perform 20 mins working on HSPU positional strength and then
5 mins to perform 3x50% of max set or TUT
Pull ups

Wod: 8 min Emom
Eve: 40 secs ME HSW
ODD: 40 secs ME Deadlift@120/90

Wod Aims: a chance to try out an open classic couplet to see how much you have progressed with HSW and Deadlifts. No pressure Wod just a have to see where you are with these movements under Wod conditions. There will of course be scales.

ENGINE :

IN GROUPS OF THREE :

10 cal AB
20 cal AB
30 cal AB
30 cal AB
20 cal AB
10 cal AB

WOD :

For time :

42x KB S. Clean
30x Floor Press
30x KB.S. Clean
15x Floor Press
18x KB.S. Clean
9x Floor Press

15 min amrap

• 20 Alternating dumbbell snatches 22,5kg
• 15 Pullups
• 10 HSPU

SCORES TO BEAT

Beginner athlete: 2 rounds and 41reps
Average athlete: 4 rounds and 17reps
Advanced athlete: 5 rounds and 38reps
Elite athlete: 7 rounds and 14reps
Regional athlete: 7 rounds and 40reps

130 min
Warm up for 20 min + 15 m HSW
1.Gymnastics
A. Bar muscle up practice
- 1 1 2 2 3
-then-
B. 2 sets:
Max effort Bar muscle up
- Rest 2 min between sets > 3.30 rest bs.
- 15 + 11 reps
- Total of 35 BMU

2.Weightlifting
A. 10 min to find max distance in Triple broad jump
- 6.70, 7.10, 7.30, 7.20 m

B. Power snatch + Hang power snatch
- Heavy for the day

3.Strength
A. Back squat - not done

4.Conditioning
A. Grace: For time
30 Clean and jerks @ 42.5 kg
Time: 2.54

AM: 85 min
A. For 80 min:
10 min Row
10 min Run
10 min Ski
134/146

PM: 30 min
Kehonhuolto + jooga