AM: 40 min
2 min run/1 min walk
HR 128/158
6 km, 6.45 min/km

PM: 120 min
Warm up for 20 min

1.MU
- Drills
- MU 25x1

2.Aerobic work
Easy bike for 45 min
Avg. pace 2.30/1000 m

AMRAP 15:
12 Dumbbell Step-Back Lunges
9 Dumbbell Clean and Jerks
6 Bar Muscle-Ups
Rx – 50/35lb Dumbbells

For time:
20 pc&j 155/105lbs or 60% of POWER SNATCH PR
125 wallball
20 Power snatch
125 DU
TIME CAP 15min

Amrap 15
10 dl 100kg
15 cal row
20 wb 9kg

3 rounds for quality

3-10 strict hspu
16 russian twist
10 good morning

Row 1min for cal then rest 1min, 7 rounds

Mary Meets Mack
20 minute AMRAP
200 m Run
5 Ring/Bar MU or 10 CTB/Reg Pull ups
400 m Run
10 Strict HSPU or 10 HRPU
200 m Run
15 pistols or 30 Air Squats

Part #1
2 Options with a partner, you go/I go style:
10 Rounds of: Sled Pull Powerwalk x 60 yards @ heavy. Rest 60s.
or
8 Rounds of: Row 200 Meters
- 25:00 Cap on this work:

Part #2
With a partner: 8:00 Max Distance Front Rack Kettlebell Carry. Pick challenging weight.

1 to 10 c2b ;
2 min rest
10 to 1 t2b
All unbroken

• 2-2-2-2-2 of:
BB Clean Pull (5’’ Eccentric) + Squat Clean
Heavy 2-2-2-2-2 reps
Add 2.5-5Kg on the load Heavy of 2 weeks ago.
Riscaldati progressivamente sino al carico più alto utilizzato 2 weeks fa, aggiungi 2.5-5Kg e con
questo carico fai 5 sets.