EMOM 15'
1: 12 DB Snatch @22,5/15kg
2: 7 Burpee T2B
3: 200/150 m Row

6min amrap
8-12-16…
Cal on rower
Between each set 20 air squats
3min rest
6min amrap:
8-12-16…
Rkb swings 32/24kg
Between each set 20 Mountain climbers
3 min rest
6min amrap:
8-12-16…
DB Push press
Between each set 20 Sit ups

On the 2:00 x6:
3 @77%
1 @87%
3 @80%
1 @90%
3 @83%
1 @93%

3 hang clean high pulls
3 hang muscle cleans + 3 strict presses
3 tempo front squats, tempo 53X1+ 3 push presses
3 hang power cleans to front squat (receive each rep a little deeper, pause 2 seconds in receiving position)
3 clean pull-unders + 3 push jerks
3 hang (squat) cleans + 3 split jerks

– You can break it into sets as needed. Complete the whole thing 2 or 3 times, starting with an empty barbell and adding load on each round if moving well
– Tempo 53X1 = 5 seconds down, 3 second hold at bottom, explode up, 1 second hold at top

Wide stance Back squat 12-10-8-6 reps

1 Set of:
Ring Muscle Ups max reps
Rest as need
1 Set of:
Ring Muscle Ups 50% max reps
Rest as need
1 Set of:
Ring Muscle Ups 50% max reps

• Interval:
1600 m of:
Run @ max effort
(registra il pace/Km)
5:00 rest
3 Interval of:
Run 800 m @ 1600 m pace (usa il pace/Km dei 1600 m)
1:1 rest

Lepopäivä

Weighted Dips

15, 15, 15, 15

Raising weight

SO 2,5min

EILINEN

TAI

Juoksu-kävelyharjoitus:
- juostaan 1 min + kävellään 2 min
- toistetaan 10 x
- kokonaiskesto 30 min

TAI
- 30 min palauttava hölkkä sekä venyttelyt