• 9 Min EM1/2OM of:
Ogni 1:30 x 6 sets:
BB Power Clean & Jerk
65-75% 1RM
Focus su velocità e tecnica

Shoulderpress 10x3@67,5%

10-9-8-7-6-5-4-3-2-1
Burpees
KB Swing

Set 1: 6 Reps 72%
Set 2: 4 Reps 78%
Set 3: 2 Reps 84%
3 Minutes Rest
Set 4: 6 Reps 78%
Set 5: 4 Reps 84%
Set 6: 2 Reps 90%
3 Minutes Rest
Set 7: 6 Reps 84%
Set 8: 4 Reps 90%
Set 9: 2 Reps 96%
% of 5 RM from last week (145kg)

AMRAP 40, moderate pace:
500m run
20 Wall ball shots 20#
500m row
20 box jumps 24"
500m run
20 slam ball floor slams 10"

reps team wod

500/1000

kb swing
box jumps
air squat
push up
burpees
pull up
sit up
rows
single under
wall ball
ball g2oh
dumble push press

work together

3x12 Back squats (@ 70% / 3RM)

4-5x
800m Hard
600m Easy
200m Walk

• WOD
Prova uno dei WOD di gara
Oppure:
20 Min EMOM of:
1st Min
Movement A x reps
2nd Min
Movement B x reps
3rd Min
Movement C x reps
4th Min
Movement D x reps
Seleziona 4 movimenti su cui desideria fare pratica e lavorali in EMOM alternato ad un pace
submassimale per un tot di reps

Optional Accessory
GYMNASTIC STRENGTH

3-4 rounds, rest as needed between

1) 15-30sec Ring Support
2) 15-30sec Chest to Rings Hold (top of ring pull-up)

RPE 3 to 4