AMRAP 15:
1 Round of "Strict Cindy"
1 Barbell Clean and Jerk 70/50
1 Round of "Strict Cindy"
2 Barbell Clean and Jerks 70/50
1 Round of "Strict Cindy"
3 Barbell Clean and Jerks 70/50
...
Add (1) Barbell Clean and Jerks Per Round

5 x 3 hang powerclean, 70 %

Warm up
3 rounds
8 cal bike or row
10 DB press
10 passthroughs

Strict press
E2MOM x 5
10 reps
*staying at same weight

WOD
100 jump rope
50 sit ups
25 Ring rows
80 jump rope
40 sit ups
20 ring rows
60 jump rope
30 sit ups
15 ring rows
40 jump rope
20 sit ups
10 ring rows
20 jump rope
10 sit ups
5 ring rows

Warm up(10)
10 jax
10 heels to rear
10 single leg deadlift
10 reverse lunge
10 plank taps
10 lunge
10 spiderman
100m run
:30 pigeon

WRK(24)
WRK 2:00 REST 1:00 x8
6 devil's press
8 db/sb/barbell front rack lunge
10 v-ups

Finisher
50 temp tantrum
1:00 samson

Deadlift 3-3-3-3 (deadstop)
Start 70%

• 30 Min of:
Run @ 60-70% MHR

Rengastaitoja

-MU progressio
-Pikkukippi renkailla
-Iso kippi
-MU kääntö jalat maassa

Voima: 3 x max aika rengassoutupito, 3 x max aika pito dipin ala-asennossa, 3 x max aika pito dipin yläasennossa

5 rounds of

15 Deadlift 102.5kg
15 t2b
5 high rope

Giorno 1

A.

Warm up
5’ bike
Squat flow
Specific for clean
3 deadlift
3 clean high pull
3 power clean
3 push press
3 front squat
3 push jerk
3 hang squat clean

Prima bilancere vuoto poi 2 sett con poco carico

B.

Back squat :

8 + 7+ 6 rest 2’ 30’’
7 + 6 + 5
6 + 5 + 4
5 + 4 + 3
4+ 3 + 2

3 + 2 + 1

15 reps col 50%
‼️‼️📣📣
- partire con le 8 reps al 50 % del massimale

- scalare 10 kg per le 7 reps e altri 10 per le 6 reps ( senza rest )
- all' inizio di ogni set aumentare di 10 kg rispetto al precedente
• es massimale 130 kg :
65+ 55 + 45

75+ 65+ 55
...

100 push-ups ( ogni volta che mi fermo 3 v-ups prima di ripartire )

PARTE C

C1
1 Clean + 2 Jerk Rest 60”

2 Clean + 3 Jerk Rest 60”

3 Clean + 4 Jerk Rest 60”

4 Clean + 3 Jerk Rest 60”

5 Clean + 2 Jerk Rest 60”

6 Clean + 1 Jerk Rest 60”

Lavorare tra il 70-75% rm c&j

C2

400mt Run

400mt Walk (fast)

500mt Run

500mt Walk (fast)

600mt Run

600mt Walk (fast)

D.

WOD1

AMRAP 16'

8 SDHP 45/35KG
12 BJO
16 TTB

WOD2

4 RND

10 FRONT SQUAT (60-50KG/40-35KG)
15 GHD Sit Ups+MB (9/6KG)
20 CAL. ROW