12-9-7

*käsipainotempaus
*polvetrintaan

Front squat 1 RM

Lankkuskaba:

Aina jos pysyy 30 sek täydellisessä lankussa, saa riehua 30 sek.

Toista 3-4 kertaa max

Front squat reps 5 4 3 2 1 increase weights

20 minutes of:

10 Banded Hands up
8-12 Ring Dip
5 Renegade Rows
15 Banded Lats pull down
:30 L-Sit hold

5 Min AMRAP of:
Rope Climb

3 Rounds, Not for Time:
800 Meter Run
50 Double Unders
5 Ring Muscle-Ups
20 GHD situps
20 Pistols
20 GHD back extensions

A.
Warm up

PVC+MOBILITY

15 EMPTY BARBELL
15 Box Jump
10 Inch Worm
15 Box Jump
10 30 DU
15 Banded Good Morning/ EMPTY BARBELL

3 Rounds
40"
Hollow Hold+PLATES
SQUAT HOLD
Glute Bridges + Pullover KB

B.
Stenght WL (a)
Squat Clean & P. JERK
6×5
Drop and Reset (non unbroken)

Coaches Notes :Lavorare sul movimento
Partire con bilanciere scarico ed eseguire 2 serie

C.

SKILL
2 RND
AMRAP 90''
dx. Arm KB/DB Snatch
AMRAP 90"
sx Arm KB/DB Snatch
Rest 2' (1' max rep v-up)

Coaches Notes : Preferibilemnte lavorare con KB

D.

WOD
OGNI 5' X 4 SET
6 C2B
12 Bar Facing Burpees
10 HSPU/PIKE PUSH -UP
50DU/100SU

Lavoro Opzionale

4×8-10 dip + carico OPPURE push-up close grip
4×12-15 french press/ DIP su sedia
5×20 R. Twist con KB

Today’s movement tests will be a challenging combo. Make sure to rest sufficiently between the movements.

– Rest as wanted but at least 3:00 between movement tests –
— You can do these tests in any order you prefer —

Back Squat 1 RM