5 x 3
Snatch Balance nousu

EMOM 10
3x High hang Snatch

EMOM 10
3x Burpee +
6x Lunge jump +
9x Push up

• 4 Sets of:
Strict Handstand Push Ups 10 reps
(Seleziona se lavorare a pavimento oppure con Deficit (10/5 cm) oppure con Vest (9/6Kg)
1:00 rest
BB Split Stance Romanian Deadlift 10 reps unbroken/side
(Utilizza un carico con cui riesci a fare 10 reps unbroken)

1:00 rest
One-Arm KB Row 10 reps unbroken/side
(Utilizza un carico con cui riesci a fare 10 reps unbroken)
1:00 rest

Amrap 10

• 4 Ring Muscle ups
• 12 GHD situps

2 minute break

10 Min amrap

• 8 Bar facing Burpees
• 8 Hang power Cleans 40kg
• 8 Shoulder 2 Overhead 40kg

Score is your total amount of reps performed throughout both amraps

4x5 of barbell bent over row (choose grip)

E5MOM x5:
5-15 T2B / K2E / kipping knee raise
20-40 DU / 40-80 SU
15 double kb STOH
- Tavoiteaika 2-3min / intervalli

Every 1:30 x 6

2 back squats @ 150kg

Back squat 2-2-1-1

Total workouts of the week 15 hours, x 9
Week 2/3

Strength & conditioning
Metcon x 1
Aer x 2 - 70 min
BB -
Squat - 1280 kg

Gymnastics
MU - 15
BMU -
BFLY - 50
BCTB - 25
HSW -

Recovery
Sleep 1/7
Avg. 22:25
Avg. 7 h 20 min
EA. 40 kcal/FFM

GO ALL OUT - Rest as needed between sets

6 sets

• 20 second sprint on the assault bike

Your score is the total amount of calories you accumulate

Power Clean 3RM "Drob ´n´Go", in ten minutes
Rest 5 minute
Power Clean 2RM "Drob nGo, in ten minutes
Rest 5 minute
Power Clean 1RM, in ten minutes