4 rounds for time of:

Ring Row on box x 10, Ring Pushup on box x 10, Atomic Crunch on box x 10

Last round of ring rows done with feet on floor

For time
15 push ups
1 situp
14
2
13
3
.
.
.
1 push up
15 sit ups

3x
9 gtoh 40/50/60kg
15 t2b
21 c2b pullup
rest 1:00

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 :)

Five rounds for time of:
35 pound Dumbbells split clean, 15 reps
21 Pull-ups

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.