5x1 @60kg Clean & split jerk
5x2 @100kg Pause front squat
12,11,11 @50kg Pendalay soutu

00.00-08.00
30-20-10cal & reps
Row
KBS 24kg

08.00-16.00
20-15-10cal ski
30-20-10 wallball

16.00-24.00
30-20-10cal & reps
C2 bike
DB snatch 22.5/17.5kg

Each set for time, goal is to rest ~2min each round!

100 x GHD for quality

Start at 1 every 30s. When you will get hspu:s easier do 2 at every 30s. Etc.

Double-under training 10min

For Time;

3 Rounds of
10 Squat snatch 40kg
10 Bar over Burpees
20 Pull Ups
Then:
3 Rounds of
8 Squat Snatch 50kg
10 Bar over Burpees
10 C2B
Then:
3 Rounds of:
6 Squat snatch 60kg
10 Bar over Burpees
5 Bar MU

30 Min Time Cap! Change the weights yourself

3*
50* SU
10* Plate Air Sqt
10* Push Ups
10* Kip + 5* Pull Ups

3* Start at every 8'
3*
15* UB WB
5/3* BMU

20* TGU - Light weight

3*
20* RKBS 32/20kg
10/10 Windmill - moderate weight

50 deadlifts
50 burpee over bar
50 frontsquats
50 Abmat situps
50 Walking lunges with barbell
50 box step ups barbell

Women 50kg
Men 60kg

• 3 Sets of:
BB Deadlifts touch n’go 12 reps unbroken
(120/85Kg 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
Handstand Walks 30 m
1:00 rest

Eilinen harjoitus/huoltoa