• 4 Sets of:
Two-Arm KB Russian Twist 20 reps unbroken alternate
(Seleziona un carico con cui lavorare bene ma in modo impegnativo)
Rest as need each sets

8 rounds
In 2min 30sec
30/22 cal row
Amrap Air squats
Rest 2min 30sec

Rest day, total workouts of the week 14 hours, x 7

Strength & conditioning
Metcon x 2
Aer x 2 - 120 min
BB x 1
Squat 1065 kg

Gymnastics
MU - 75
BMU - 5
BFLY - 70
BCTB - 50
HSW - 65 m

Recovery
Sleep 2/7
Avg. 23:15
Avg. 7 h 25 min
EA -

Snatch complex: x10 @ light weight
1 Halting snatch DL 3 sec paus
1 Hang snatch pull
1 Power snatch + OHS
+
Back squat 10rm of today + 2 deload sets @ 90%
Bench press 10rm of today + 2 deload sets @90%
+
3 rounds for quality:
Double kb front rack reverse lunges x 8/8
Strict Dips x10-15 addweight if possible
Strict chin ups x10-15 add weight if possible
+
3rft:
15 Burpees
10 Boxjumps

Team wod 1:
3,2 km run
100 pull ups
100 stoh 50/35kg
100 backsquats 50/35kg
15min time cap

Team Wod 2:
40-30-20
DB snatch
Burpee Box jump overs 50cm
Ohs 50/35kg
Time cap 8min

Team Wod 3:
15m sled pull 175kg
1-2-3 rope climbs 3,5m
15 m sled pull
Partners hold 80kg barbell above ground during rope climbs

Team Wod 4:
In 90 sec:
1: 12 clusters 40/30kg
2: 10 power snatch 50/35kg
3: 8 thrusters 60/40kg
4: 6 gtoh 80/60kg
5: amrap front squat 100/70kg

5 sets of 4 seated strict presses

Banded Alphabets x 3 sets each side. Rest as needed.

Biking 15km for time

12' AMRAP
5 dbl DB hang p.clean @2x20/12.5kg
5 dbl DB thruster
5 STOH
5 ttb

Vauhtipunnerrus

5 x 1