E4MOM x 3
max SHSPU

• 4 Sets of:
Two-Arm KB Russian Twist 20 reps unbroken alternate
(Seleziona un carico con cui lavorare bene ma in modo impegnativo)
Rest as need each sets

8x
New interval every 3rd minute

Run 300m
5 Burpees
15 Jumping Jacks

15 hspu
15 c2b

15-12-9 cal
Row
Ass bike

15 hspu
15 t2b

15-12-9 cal
Row
Ass bike

15 hspu
15 pull-ups

Optional Accessory
GYMNASTIC STRENGTH

2-4 rounds, rest as needed:
 
3-8 Russian Dip video

RPE 3+ to 4

3 Sets For Quality:
8 Suitcase Deadlifts (Each Side)
12 Double Kettlebell Front Rack Step-ups (6 Each)
Week #2 of 2 with this set.

3 Rounds:
10 Power Cleans
10 Front Squats
10 Push Jerks
50 Double-Unders
Rx – 135/95

For time :

21-15-9:
Power Cleans (135/95)
50 Double Unders After Each Round

Directly Into…

21-15-9:
Front Squats (135/95)
50 Double Unders After Each Round

KILOS
61/43

135 min
Warm up for 20 min

1.MU
- Drills
- Every 90 s. x 15: 1 MU

2.Strength
A. Clean and Jerk
- Heavy single
- 25 35 40 45 50 55 57.5 kg

B. Every 30 s. for 10 lifts:
Clean and Jerk @ 80-85% of max
- 47.5 kg

3.Metcon
A. 8 min AMRAP:
5 Snatches 47.5 > 35 kg
10 Burpee box jumps 24/20"
15 Wallballs
- Result: 3 rounds
- HR 170/185

Rest 4 min

B. 8 min AMRAP:
1500 m Row
Max reps Chest to bar
- Reps: 12
- HR 169/182

7 rounds
800m bike
25 goblet squats
15 burpees