Even 15 cal ski
Uneven 15 cal row

3 x 40 cal row

Työ:lepo 1:1

Laji 2

12 min AMRAP:
3, 6, 9, 12... squat with 15 kg plate
8 m OH walking lunges with 15 kg plate
3, 6, 9, 12... GTOH with 15 kg plate
7 ring row

Result: 210 reps (14 GTOH @ round 21),12./76

2 Power snatch + 2 OHS
1 Power snatch+ 1 low hang squat snatch
Front squat 6-5-4-3-2

• 5-…-5 of:
BB Bench Press (0:01 pause)
5RM
Pause @ on chest

Warm up(10)
200m run
10 heels to rear
10 knuckle draggers
10 cradle
10 active spiderman
10 push ups
10 heel grab
10 knee grab
10 mountain climbers
:30 sec samson stretch

Workout(25)
Amrap 25
10m bear crawl with pull through
100m farmers carry(choose weight)
10 push up sandbag pull through
100m sandbag run
10 sandbag halo's

Finisher
50 flutters
1:00 min samson stretch

3 Rounds
Three shuttle runs
Complex of 3: hang clean, front squat, thrusters (95lbs)
DB bench x8 (50lbs)
12 PVC Hollow rockers
30 sec rest

Then

9-7-5

Deadlifts
Bar facing burpees
Pull ups
45 second rest

4x3 Front Box Squat
- Go by feel
- Rest 2min btw sets.

• 10 Min EMOM of:
BB Clean & Jerk 1 rep
Parti @ 65-70% 1RM e aggiungi carico by feeling se vuoi.

Set 1: 4 Reps 78%
Set 2: 3 Reps 84%
Set 3: 2 Reps 90%
3 Minutes Rest
Set 4: 4 Reps 84%
Set 5: 3 Reps 90%
Set 6: 2 Reps 96%
3 Minutes Rest
Set 7: 4 Reps 90%
Set 8: 3 Reps 96%
Set 9: 2 Reps 102%