3 Power Snatch (tng) + 3 OHS

6 x 2 Hang Power snatch@50-60%

5 rounds:
30 wall ball, 20 burpee, 10 CNJ
3' rest bw rounds

CFH Summer Gains

3 rounds of
10 heels to butt (ball/sliders)
10 hip extensions with 1 sec pause on top

3 rounds of
10 weighted good mornings
10 hip thrusts

Core
Tabata
- Hollow Swim
- Single leg lifts

• Accumulate max L-sit in 3 minutes

Run 2km pk
Run 1km vk
Run 1km pk
Run 2km vk
Walk 5 minutes
Run 2 km vk

12' ladder 3,6,9 ect

STOH 50/40

Ring dips

Pistol squat

3x5 Strict Pullups (add weight if needed)
3x5 Pullup Negatives
3x Max chin over bar hold
3x5 Ring Row

60 burpee
120 alternating db/kb snatches

• 24 Min E6MOM of:
Ogni 6:00 x 4 sets:
Double KB Death March 20 reps unbroken

One-Arm KB Row 10 reps unbroken/side
(Utilizza dei KB il cui peso ti permetta di completare le reps unbroken.)
Run @ 70-80% MHR in time remain

Byu in & out: Carry 20kg bag without dropping 800m.
Run 400m, with bag squat reps: 15-17-19-21-23-25-27-29-31-33.