Leppee tahi eilinen

5 rounds

3 valakyykkyä
5 etukyykkyä
7 vauhditon pituus
1 min lepo

Aloita 65 % tempaustuloksesta, korota joka kierroksella, niin että viimeinen tulos on raskain

20x medicine ball cleans
20x ab matt sit-ups

4 rounds:
Alternate between
2-4 OHS
4-8 Kipping pull-ups

With OHS go heavier than 52/36kg.
Rest as needed.

• 3-…-3 of:
BB Squat Snatch
3RM
No drop n’go. Non staccare mai le mani dal bilanciere ma comunque non usare il touch n’go.

5RDS

Max reps bench press @ BW
Max reps strict Pull ups

Rest 3 min btw rounds

3 rounds with steady pace:

5 min air bike (~300watts)
20 x alt hand kb snatch (24kg)
5 min row (~2:00/500m)
20 x kb swing (24kg)

90 min
WU for 15 min

1.Strength
A. Alternate
A1. Front squat 5 x 2 - build to a heavy double
A1. Deadlift 5 x 4 - build to a heavy set of 4
77.5 82.5 87.5 90 92.5 no belt

2.SPP - skill
Applied gymnastics
A. For quality
9 down to 1 strict chin up
5 cal assault bike > 4
9 down to 1 T2B
5 cal assault bike > 4
9 down to 1 strict HSPU > kipping
5 cal assault bike > 4
Goal: all sets unbroken, rest as required to make it happen

Result: 33.43

3.5 min assault bike

2-position Snatch Double.

High hang power snatch + hang power snatch x 6