For Time, with a 9:00 Time Cap:
50 Power Cleans
*On the Minute - 5 Toes to Bar
Barbell - 70/47.5kg

EMOM, for 16 minutes:

Minute 1 – 15 / 10 Calorie Assault Bike
Minute 2 – Snatch x 1 rep

Start at 65% and build across the 8 sets.

15:00 of HSW practice

3*
20* V Ups
15* Ring Row
10* KB press R/L
20* Plate hops

50* Burpee Box Jump Over
50* Double DB Hang Clean & Jerk
10* Rope Climb

3*
30* Push Ups
10* Strict Pull Ups

3RFT

750m Row
500m Ski
400m Run

• WOD
Prova uno dei WOD di gara
Oppure:
20 Min EMOM of:
1st Min
Movement A x reps
2nd Min
Movement B x reps
3rd Min
Movement C x reps
4th Min
Movement D x reps
Seleziona 4 movimenti su cui desideria fare pratica e lavorali in EMOM alternato ad un pace
submassimale per un tot di reps

• 3 Sets of:
Legless Rope Climb 1-2 reps + Rope Climb 1-2 reps
1:00 rest
Handstand Walks 15-30 m o Strict Handstand Push Ups 10-15 reps
1:00 rest
Toes to Bar 20 reps
1:00 rest

• 12 Min E2MOM of:
Ogni 2:00 x 6 sets:
BB Front o Back Squats
70% 1RM 2 reps

With a partner
Helen
Rest 3 mins
Elizabeth
Rest 3 mins
Fran
Rest 3 mins
Grace
Rest 3 mins
Diane

12 rounds. Row 500m.
2-5s less than your 5km pace.
Rest 30s btw rounds.