WOD
A - 1,6 Km Run
B - 30 Thrusters (Bodyweight)
C - 100 Burpees

Time Cap - 30'

Painonnosto on mukava harrastus ,joka toimii erinomaisena oheisharjoittelu muotona lajiin kuin lajiin :)

3 rounds
10/8 cal bike or row
10 passthroughs

Barbell warm up

Hang Squat snatch
EMOM x 12
1 squat snatch
1 hang squat snatch

*increasing in weight for quality

6 rounds for time.
10 snatch 35 kg
6 pull-ups
6 ring dips.

Snatch 5x1 with 2s pause below knee

• (1+1)-(1+1)-(1+1)-(1+1)-(1+1)-(1+1)-(1+1) of:
BB Squat Clean (3’’ pause) + Hang Squat Clean
Riscaldati progressivamente e poi in 4 sets arriva sino ad una (1+1) quasi massimale dopodiche con
il 90-95% di quell carico fai altri 3 sets.
Pause above the knees.

Tempaus veto polven alta riipusta
6x3@100-110%

2 Rounds

50M Burpees for distance
30 TTB/Pullups combos

15-12-9-6-3
Deadlifts 185#
Bar Facing Burpees

E2MOM 16 Minutes 8 sets
set 1-2 - 2 reps (105,125)
set 3-4 - 2 reps (135, 145)
set 5-6 - 1 rep (145, 155)
set 7-8 - 1 rep (155, 165)