2min. easy Run
6-8 Burpee
1min. Moderate Run
4-6 Burpee
30s. Hard Run
2-4 Burpee

• Mobility...

3xDeadlift+2xHang powerclean+1xPush jerk
-Every 3minx5/Build up
Above knee

In 15 minuti
5 round
20 cal bike erg
10 thrusters 52.5kg
Nel tempo rimanente trovare il massimale del complex di 3 front e 1 jerk

Find you max 5 reps

7-6-5

BACK SQUAT

2x3 @60%
1x3 @70%
4x2 @80%

45 - 60 minute Row @ Zone 2 Pace

• accumulate wall walks during allotted time frame.

Warm-up

2:00/1:00/0:30 of each @ increasing pace
1) Row
2) BikeErg
+
2 rounds
10 Tall kneeling halos
5 Seiza squat to sits
5/side Bottom-up KB presses
+
Barbell prep
Build to working weight for each of the 5 movements
+
@ workout weight
200m Row
4 Thrusters
2 Bar-facing burpees
4 hang power cleans
2 Bar-facing burpees
4 Push jerks
2 Bar-facing burpees
4 Power snatches
2 Bar-facing burpees
4 Front squats
2 Bar-facing burpees
400m BikeErg

Pause Back squat 1x3, 2x2

2 x 16 min amrap

1)

60 Rope Jumps
30 sec wall sit
20 Step back  lunges
10 reverse burpees

2)

10/8 cal Row OR SKi
10 Push Up
10 Cal Row Or Ski
10 Bicep Curls