4x3 85-90%

• “Isabel” 30 reps for time of:
BB Snatch (any style) (60/40Kg)

• 5-5-5-5-5 of:
BB Front Squats (tempo 33X1)
5 @ 9 RPE (-5%) (Load Drop)
65% 1RM 5 reps
70% 1RM 5 reps
75% 1RM 5 reps
70% 1RM 5-5 reps
(Tempo 33X1 = 0:03 eccentrica, 0:03 pausa in basso, X concentrica esplosiva, 0:01 pausa in alto).

• 3 Round not for time of:
Weighted Push Ups 10 reps unbroken
(Utilizza come zavvorra una Vest oppure dei bumper sulla schiena)
Assault Bike 1:00 @ 70-80% MHR
Weighted Ring Rows 10 reps unbroken
(Utilizza come zavvorra una Vest oppure dei bumper sul petto)
Assault Bike 1:00 @ 70-80% MHR

OTM 15 min

1 - 5 min Shoulder press x 5
6 - 10 min Push press x 4
11 - 15 min Power jerk x 3

First week start 50 % shoulder press 1 RM. Every next week try to add, more weight. You can also do one (1) more rep every minute every week.

3 RFT
25 Bar over burpees
10 Power Cleans 70/50kg
500/400 Meter Row
10 Push Jerks 70/50kg

Find your 4 RM push press

3-2-1 pc & pj waves

40 double unders
30 overhead squat
20 pull ups
10 handstand push pus
20 pull ups
30 overhead squat
40 double unders

Tous les 2 minutes 30 : 5 berpees box jump over

Kulmasoutu käsipainolla 6x12-20 / puoli

Voimapyörä 5-8x8-20

Hauiskääntö tangolla 5x10