Amrap
Da 0' a 10'
1miglio run max effort clean and jerk 60kg
5' rest
Da 15' a 22'
800 m run max effort snatch 50kg
5' rest
Da 27' a 32'
400 m run max effort thrusters 42.5kg

30 s on, 30 s off for 6 rounds
A. wall balls 9/6 kg
B. SDLHP 30/20 kg
C. box jumps 24/20”
D. push press 30/20 kg
E. double unders
F. dead hang

Resisted Nasal Breathing 15 breaths.
+
- Foam Roll - Quads x 60s each (6-12 inch passes rolling proximal to distal)
- 45 Degree Half-Kneeling Hip Flexor Stretch x 45s each

Lepoja

3x10
Rest 2min...

5 kierrosta aikaa vastaan

1 Peg board
2 Rope climb
3 Ring MU
10 Burpee over high box (125cm)
10 Wallball
10 m Handstand walk
10 T2B
10 C2B

Squat clean & jerk
5x3

Nei 4 minuti per 5 round
50 du
20 cal bike erg
10 Front squat 60kg
Il risultato è il round più lento

Rest day, total workouts of the week 7 hours, x 4
Week 2/3

Strength & conditioning
Metcon x 1
Aerobic work x 2 - 75 min
Upper body strength x 1
Squat -

Gymnastics
MU - 25
BMU -
BFLY - 60
BCTB - 65
HSW -

Recovery
Sleep, 8+ hrs/week - 3
Avg. time to bed - 23:00
Avg. hours asleep - 7 h 50 min
Avg. cals/day - 2800

Päivän maksimin hakeminen 1 x rinnalleveto + 1 x rive roikusta. Aikaa hakea maksimina on 6 minuuttia.