Nousevat painot.

Every 12 minutes x 3 sets:

1,2 km hill trail run (tai 2000/1500 m soutua)
barbell movement

round 1: 30 hang power snatch 25/15 kg
round 2: 30 hang power clean and jerk 25/15 kg
round 3: 30 overhead squat 25/15 kg

Front Squat
Army core lift of Squat
Conduct stretching and warm up moves for 3-5 minutes focusing on legs/quads and forearms/wrists
Warm up with 2 sets of 10 reps of dumbbell front squats
Warm up with 1 set empty barbell 10 reps
Warm up with 1-2 sets of 5 reps warm up weight to build to your working sets
3 working sets
Front Squat
Warm up/ build up sets as needed
5 repetitions at 75% of Weight*
3 repetitions at 85% of Weight*
Max repetitions at 95% of Weight*
*Weight based on Coach/Cadre recommendation

**training max is 90% of your 1RM one rep max

Log weight and max reps in comments

For time
Cash in:
50 wall ball
Directly to:
4 rounds
12 hspu
8 power snatch 45kg
4 ring mu
Cash out
50 wall ball
Time cap 18'

A:
Skill Primer
Power Position Power Clean, Thruster & BTN Split Jerk (5-8 sets x 2+2+2)

B:
Hang Clean, Low Hang Clean & Split Jerk
(8 sets x 1+1+1 / 60%-75%)

For time

15 Front squat @60kg
5 Rope climb
20m Handstand walk
25 Front squat @60kg
3 Rope climb
40m handstand walk

TC. 30min

Bar starts from the floor!

3 rounds:
15 KB deadlift
10m KB front rack walking lunges
-rest 1-2 min between rounds-

3 rounds:
6+6 box step down
12 hanging knee/ leg raises
-rest 1-2 min between rounds-

EMOM 16' OF:
1' 10 BARBELL SNATCH 40/25 - 30/20
2' 10 OVERHEAD SQUAT OR 15 FRONT SQUAT
3' 10 CLEAN&JERK
4' REST

Team wod in team da 2
Amrap 10'
8 pull up
8 box jump over
8 lateral burpees
5' rest
Amrap 10'
16 wall ball 9kg
16 alternating dumbell snatch 22.5kg
16 cal row
Cambio solo alla fine di ogni esercizio

Bench Press

6 x 2 @ 80%