Otm 5'00 x 4 round
20 alternating dumbell snatch 24kg
40 air squat
20 cal bike erg
Il risultato è il round più lento

Weighted lunges 4x14 reps

A: 8min emom
3x box jumps
Alternating every minute
3x kneeling jumps
B: Deadlift 5x5
C: Strict chin ups 3xMax rpe 7-8
D: 20min Row for cal

Deadlift 12-10-8-6 reps

1 hang snatch + 1 snatch x 8

6x2min
ROW 15kcal
SQUAT w/15KG
2min rest between

HSPU 4xMax
Aim for strict, Scale with ab-mat or kipp
+
3 rounds
2min amrap
5 Push Press 60/40kg
5 CTB
1min rest
2min amrap
DU
1min rest

• 45s. Row/Bike - Air squat
• 45s. Row/Bike - Ring row
• 45s. Row/Bike - Sit ups

• 45s. Row/Bike - Push ups

• Mobility...

15 min cool down bike/row
+ 3 lisäpainoleuanvetoa joka kolmas minuutti (3,6,8,12 = neljä sarjaa)

Strict