• 1-…-1 of:
BB Split Jerk
1RM

2-2-2-2-2 of:
BB Back Squats
70% 1RM

10 kierrosta aikaa vastaan:
10 cal SkiErg
10 käsipainotempaus (N 15kg / M 22,5kg)
10 cal BikeErg
10 burpee

Every 2 min for 6 rounds

2 Push jerk + 2 split jerk

65-70 % of 1 rm split jerk

For time in team da 3
500 m synchro run
120 double kb clean ( 2 kb da 20 kg )
500 m synchro run
120 kb swing 24 kg
500 m synchro run
120 double kb lunges ( 2 Kb da 20 kg )
500 m synchro run
120 hang kb snatch 24 kg
500 m synchro run

Le rep con il kb vengono fatte da due componenti alla volta ,obbligatoriamente 10 rep persona, il terzo componente effettua 40 du e aspetta in plank position che gli altri 2 arrivino a 40 rep

3 sets.
12 reps BB Curls.
12 reps KB Curls.
Rest.

Shoulder press
2*5 @40%
3*5 @50%
2*3 @60 %

DB bench press
3*5 tempo 32x1
3*3 tempo 31x1

Post results on comments.

For time /reps

600 DUs
300 goblet Squats @24kg
100 hspu

Time cap 28min

shoulder press 10-10-10-10-10-10-10-10-10-10

20min amrap
10 pullups
5 DL dumbell
8 pushpress
25kg x2
40kg