EILINEN / PK-LENKKI + LYHYET KEVYET DYNAAMISET VENYTTELYT, kesto 10min

Find your work weight in 6min

EMOM 12
1´ 2x Power clean +
2x Front squat

2´ 2x Power clean +
2x Push jerk

AMRAP 10
2 – 4 – 6 – 8…
DB Clean & Jerk (alt.)
DB Devil press (alt.)
(15/22,5kg)

• 3min.: Row/Bike/Run

• 1 rnd:

• 60s. Spider lunge w/ twist

• 60s. Up/down dog

• 60s. Scale w/ stretch

• 60s. Shoulder rotations w/ plates

• 1 rnd:
  10 Snatch grip deadlift
  10 Muscle snatch
  10 Press
  10 OHS

• 2x 3-position Snatch pull

• 2x 3 Snatch balance

• 2x 3-position snatch

• Mobility btw sets.

E8M for 40min(5 rounds)
500/400m Row
15 burpee box jump overs
20 Kb swing
50 DU

A
A. Warm Up
PVC+MOBILITY

Row 1,5 KM
20 Empty Bar Thruster
30 HRPU

B. Forza
Warm Up
Pause Position Hang Squat Clean
6×3
POI TROVARE 1 RM Hang Squat Clean

C. – For Time
Ogni 4' fino al fallimento, o non oltre i 6 rnd
12 Burpee Box Jump
10 Clean and Jerk 60-50/45-35kg
6 BMU/8 C2B

D. Skill
5 rnd
6 Strict Pull Up
5 Strict TTB
4 Pull-up

E- For Rep
AMRAP 12'
Row 300m
3 Rope Climb

G. Optional Acc.
Da 1-3 Rnd
3×1'
Shoulder Tap

4×40" PlANK

5×2' GHD + MB

60min PK-vauhtinen soutu / pyörä

*kolmen minuutin välein voimisteluharjoittelua vuorokierroksin
A) Kippi / Kippileuka x 5-10 toistoa + 10 istumaannousua lisäpainolla
B) Käsilläseisonnassa tai lankussa painonsiirto / shoulder tap x 20 + 20 heel touches

Mobility

MARTEDI
A
A.
2 rnd
30" Side Plank (SX)
30" Scapular Circles fromPush-Up Position

30" Side Plank (DX)
30" Supinated-Grip Hang from Pull-Up Bar

Rest 30"
6 Kettlebell Windmills (per lato)
10 Alternating Cossack Squat

B
EMOM

Ogni 2'per 20' (10 set)
Clean&Jerk
5 REP
Aumentare il carico ogni 2 set

C

Back Squat
1) 5 rep @ 65-70%
2) 3 reps @ 75-80%
3) 1 rep @ 85-90%
Rest 2' ogni set

poi

Ogni 2' per 12' (6 set):
Back Squat x 5 rep @ 80%

D

3 rnd FT
30/20 Cal. Bike
20 DB Box Step Over
10 BMU/ 15C2B

E

4 Rnd
75 DU/150SU
12 Ring Dip
Rest 90"

EILINEN / PK-LENKKI + LYHYET KEVYET DYNAAMISET VENYTTELYT, kesto 10min

• 3 X 5 Min Running Clock of:
Legless Rope Climb 1 reps
Rope Climb 2/1 reps
Handstand Walks with obstacle course max laps in time remaining
1:00 rest each Running Clock
(Posiziona degli ostacoli lungo 5-7.5 m e attraversali. Ogni attraversamento è 1 lap)