2-2-2-2-2 of:
BB Clean & Jerk
Scaldati progressivamente e poi in 3 sets sali sino a una doppia pesante ma ben gestibile con cui
senti di avere altre 2 reps di margine. Poi con quel carico fai altri 2 sets.

Metcon - 1200m row, 50 Pushups, 50 Situps, 50 DUBs, 800m row, 40, 40, 40, 400m row, 30, 30, 30, 200m row, 20, 20 ,20

Sprint Intervals - on grass- 10 x 100yds - no time - tried to run at 90% - 20 pushups between reps

Build to Heavy Single

"PENDULUM"
400 Meter Run, 50 Wallballs (20/14) *Females, 9′ Target
400 Meter Run, 35 Deadlifts (135/95)
400 Meter Run, 20 Burpee Box Jump Overs (24″/20″)
400 Meter Run, 35 Deadlifts (135/95)
400 Meter Run, 50 Wallballs (20/14) *Females, 9′ Target

10 ROUNDS FOR TIME

• 15 Wallballs
• 45 Double unders

5 sets each leg. Go for strict slow reps

"Randy"
70 snatches for time 75/55 lbs

4 rounds of
1 rope climb
300m run
6 t2b

15-9-6
cal assault
box jump 75/60cm

*Rest 5 minutes between workouts

3 Power Cleans + 3 Front Squats + 3 Push Jerks (75/52.5)

Run 3k
Row 3k
Run 1k