Every 90sec

1a) Half-Kneeling Bottoms-up KB Press: 4 x 5 each. Rest 45s.
1b) KB Gorilla Rows: 4 x 6-8 each. Rest 45s.
- Goal: 4 challenging work sets
- Take 1-2 sets to warm-up.

6 sets
1 Clean

3x4 tempo Front squat, for improving max Squat Clean..

7 x Unbroken TnG, Every 2:00

3 Power clean
3 Front squat
3 Push Jerk

Climbing heavy

Strength

A) E3MOM X4:

• 8 DL @2RIR
• 8+8 Bent Over DB Row

B) E3MOM X4

• 5 SB Clean + 5 SB Squat @50kg
• 20m Heavy Yoke

Metukka

4x3min On/1min Off:

• 25 T2B
• 15 Cal Row
• AMRAP:

Round 1-2: Double KB C&J @2x16kg
Round 3-4: KB Farmers Carry @2x20kg

Accessories

4 Rounds For Quality:

• 5-10 Ab Wheel Roll Out
• 10/side Russian Twist WB Throw
• 30/30s Weighted Side Plank

3 rm one in the bag

Amrap
Da 0' a 10'
1miglio run max effort clean and jerk 60kg
5' rest
Da 15' a 22'
800 m run max effort snatch 50kg
5' rest
Da 27' a 32'
400 m run max effort thrusters 42.5kg

30 s on, 30 s off for 6 rounds
A. wall balls 9/6 kg
B. SDLHP 30/20 kg
C. box jumps 24/20”
D. push press 30/20 kg
E. double unders
F. dead hang

Resisted Nasal Breathing 15 breaths.
+
- Foam Roll - Quads x 60s each (6-12 inch passes rolling proximal to distal)
- 45 Degree Half-Kneeling Hip Flexor Stretch x 45s each