Skills
Kipping Pullups

Conditioning

3 rounds of:
1 Power Snatch
2 OHS
3 Power Cleans
4 Front Squats
5 Bar Facing Burpees
1 minute rest between rounds

60m Sprints - 8x60m - All under 8 seconds

3 X 10 min recovery interval with machines.

EMOM 10min - 3 Back Squats

work up to a max

3 rounds for time:
15 Kb swings #45
15 squats
15 pushups

4 Sets of:
One-Arm KB Z Press 10 reps/side unbroken

1:00 rest
Double KB Front Rack Walking Lunges 30 reps unbroken
1:00 rest
One-Arm KB Row 10 reps/side unbroken
1:00 rest
Double KB Split Stance RDL 10 reps/side unbroken

1:00 rest
(Utilizza delle KB il cui peso ti permetta di completare le reps unbroken.)

Palis klo 13:00

• Yllätys jumppanen!

21-18-15-12-9-6-3
Thrusters 95/65
Bar Facing Burpee

Weighted Pushups 6-6-6 reps, then max reps without weight.

• 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,