60 min
1 min walk/1 min run
8.4 km
121/149
7.13/5.06 min/km

Iltapäivällä hieronta 60 min

5 Minutes of ”Recovery” of your choice:
– Light Foam Rolling
– P. Breathing
– Light cyclical work ie. bike, row, jog or light sledpull x 5 minutes

10 RFT

• 10 Cal Assault Bike
• 10 M PROWLER/Sled push 100kg
• 10 M PROWLER/Sled drag 100kg

Pause Front Squat 3x1 1s pause

Power Snatch 5x3, 75%

EMOM 30

5x Pull up
10x Push up
15x Air squat

SC1 :

5x assisted Pull up
10x Push up (knees)
15x Air squat

SC2:

3x jumping Pull up
7x Push up ( knees or box )
10x Air squat ( assistance if needed )

• In 6 Min find:
BB Deadlift touch n’go 3RM
Scaldati fino e non oltre il 75% 1RM e poi dai inzio al tempo e in 6 minuti cerca il 3RM,

Clean & Jerk 1 RM

Every 90 seconds for 15 rounds
Power Clean + 3x Split Jerk

Clean / Hang Clean complex
Work up to 1rm Clean + Hang Clean
15 minutes