1 set x 2 @65%
1 set x 2 @70%
2 set x 1 @75%

• 3-…-3 of:
BB Deadlift from Blocks
3RM
Blocchi posizionati ad un altezza tale che la barra si trovi due dita sotto al ginocchio.

Team of 2:

Buy in: 2000 m row

10x
21 DU
15 Box Jump @60/50cm
9 Power Snatch @50/35kg
3 Synchronized OHS @50/35kg

*Each athlete complete one full round, then switch

Then AMRAP burpee over the rower :)

TC: 40'

for time:
75wb

emom: 5c2b,

amrap15:
21 bar burpee,
15 hang clean,
9 stoh@50/35kg

110 min
Warm up for 20 min

1.BCTB
- Drills
- Bfly x 35
-BCTB x 35 (singles)

2.Front squat
- 5x3

3.DL
- 4x8x85 kg

4.Strength accessory
3 sets:
8+8 bulg. split squat - 25 lbs
8 hamstring curls - 10 kg

Prior to 8:00, complete:

3 rounds of:

6 chest-to-bar pull-ups
6 squat snatches, (95 / 65 lb.)
Then, 3 rounds of:

7 chest-to-bar pull-ups
5 squat snatches (135 / 95 lb.)

Prior to 12:00

3 rounds of:

8 chest-to-bar pull-ups
4 squat snatches (185 / 135 lb.)

Open karsinta(treeni).. uudestaan!

30' EMOM
1: 40" DU practice
2: 30" plank hold
3: 40" burpee
4: 20" superman hold
5: moderate pace cardio

score is total reps

LADDER 12' 1.2.3.4.5.....

Hang Power Clean 50/35

6 Push Ups

shoulder + thoracic mobility

plank hold TABATA

4rnds for quality
5/5 one arm DB diagonal deadlift
5/5 DB armbar
3/3 windmill

superset, 3x
5/5 bear pos. birddog
8/8 KB teapot