5 Minutes of Parasympathetic Breathing
5 Minutes of Static Stretching

Power snatch 3x9

• 3 Sets of:
BB Deadlifts touch n’go 12 reps unbroken
(120/84Kg o un carico compreso tra il 60-70% 1RM che ti permetta di fare 12 reps unbroken)
1:00 rest
One-Arm DB Rows 12 reps/side
(Utilizza un DB il cui peso ti permetta di completare le reps unbroken)
1:00 rest
Strict Deficit Handstand Push Ups 4-8 reps unbroken
(Utilizza un deficit che ti permetta di completare le reps unbroken)
1:00 rest

A.) Every 90 sec x 6 sets

Snatch pull
Power snatch
Squat snatch
Snatch balance
OHS

-korkeintaan 50% 1 RM tempaus

-koko complexi läpi UB TNG tyyliin

B.) EMOM 5
HS walk 10m

-jokaisesta aika ylös, kokeile eri tekniikoita mikäli mahdollista.

C.) 3 rds for quality

20/16 cal ski erg
rest 30 sec
10 tempo DL @50% 1RM (2 sekan jarrutus alas)
rest 30 sec
5/4 Strict C2B
rest 1 min

For time:
100 push up

Time cap 15 minute.

Alkulämmittely ja mobility

Vanhempien tai tiimin kanssa

15min amrap
Max metrit laitteella

Loppuvenyttelyt

50 deadlifts 75/65kg
400m run
50 backsquats 65/55kg
400m run
50 hang power clean 55/45kg
400m run
50 push presses 30/20kg
400m run

3 rds, not for time

15 strict c2b
15 strict hspu
20 ghdsu

2min ON/ 2min OFF x5
-db snatch alt. x16 @ 22.5/ 15kg
-burpee over db x8
-HSPU, max (scaled: HR push-ups)

Find your 1 RM in this combo