Takakyykky
1 x 5 @58,5%
1 x 5 @67,5%
1 x 5+ @76,5%

AMRAP 40, moderate pace:
500m run
20 Wall ball shots 20#
500m row
20 box jumps 24"
500m run
20 slam ball floor slams 10"

Set 1: 6 Reps 72%
Set 2: 4 Reps 78%
Set 3: 2 Reps 84%
3 Minutes Rest
Set 4: 6 Reps 78%
Set 5: 4 Reps 84%
Set 6: 2 Reps 90%
3 Minutes Rest
Set 7: 6 Reps 84%
Set 8: 4 Reps 90%
Set 9: 2 Reps 96%
% of 5 RM from last week (145kg)

10-9-8-7-6-5-4-3-2-1
Burpees
KB Swing

Warm up(10)
3rds
10 plyo
10 knee grab
10 side lunge
10 heel grab

WRK(20)
WRK 8:00 Rest 4:00 WRK 8:00
24 hvy jump rope/jump rope/du's
12 reverse lunge w/curl or dumbbell step ups
6 overhead tricep extensions
3 renegade row(push up +row left +row right)

Finisher
100 flutter kicks
1:00 samson stretch

Shoulderpress 10x3@67,5%

• 9 Min EM1/2OM of:
Ogni 1:30 x 6 sets:
BB Power Clean & Jerk
65-75% 1RM
Focus su velocità e tecnica

• WOD
Prova uno dei WOD di gara
Oppure:
For Time:
Ring Muscle Ups 10/8 reps o C2B Pull Ups 20 reps
Double DB Devil Press (2X22.5/15Kg) 20 reps
Ring Muscle Ups 10/8 reps o C2B Pull Ups 20 reps
Double DB Power Clean & Jerk (2X22.5/15Kg) 20 reps
Ring Muscle Ups 10/8 reps o C2B Pull Ups 20 reps
Double DB Overhead Walking Lunge (2X22.5/15Kg) 20 m

Snatch pull 6x3

• For Time:
Row o Skierg 30 Kcal
1:00 rest
Assault Bike 30 Kcal
1:00 rest
Row o Skierk 20 Kcal
0:45 rest
Assault Bike 20 Kcal
0:45 rest
Row o Skierk 10 Kcal
0:30 rest
Assault Bike 10 Kcal