Lepoja

5 x 5

• 30 Min of:
Run 800 m @ 60% MHR
Row 1000 m @ 60% MHR
Run 800 m @ 70% MHR
Row 1000 m @ 70% MHR
Run 800 m @ 80% MHR
Row 1000 m @ 80% MHR

Power Clean
Front Squat
Push Press

5 sets of 8 sequences.
(1 sequence is: 1 power clean, 1 front squat, 1 push press)
1min Break between sets.
Use challenging weights

• 45 Min Fartlek of:
Run @ 60-80% MHR
Lavora per 45:00 variando a piacere la velocità e l’intensità (entro i termini di MHR indicati)
facendo a piacere allunghi sui 100, 200 o 400 m

2-3 Sets
Tall Kneeling KB Press + Tall Kneeling KB Push Press x 6 Complexes
Banded Plank 45sec

-Work Out Any Soreness
-Practice Movements that are a Weakness
-Make Up WOD's from Mon/Tue
-If You're Confused, Ask a Coach...We have suggestions:)

Warm Up:
- Stretching, especially hip and squat position
- (3) rounds of "Cindy"

Skills:
- Double Unders
- Toes to Bar, kipping technique

- Muscle Ups, pulling rings to chest from standing position
- HSPU, kipping
- Push Press, very little. Tested 115#, 2 sets of 5 reps.

Work in pairs
AMRAP 5
For calories
ski
row
bike
-2 min rest-
AMRAP 5
For reps
Burpees
Power snatch 35/25
Power cleans 50/30
-2 min rest-
AMRAP 7
Air squats
Push ups
Sit ups

5 x

9 x squat clean + 7 x front squat + 5 x thruster, TNG, rest between the sets, AHAP

6min

1. Leuanveto max toistot
2. Etunojapunnerrus max toistot