Lämmittely ja mobility

Roikunta haaste

12min AMRAP
100m juoksu
6 istumaannousua
6 rengassoutua

Selän ojennus tabata

Loppuvenyttelyt

WL
Clean & Jerk 1-1-1-1-1-1-1

Conditioning
With a continuously running clock do one pull-up the first minute, two pull-ups the second minute, three pull-ups the third minute... continuing as long as you are able.

Use as many sets each minute as needed.

25 pull up
20 DU
50 push-up
20 DU
75 SU
20 DU
100 squat
20 DU
125 - 4ct flutter kick

21-18-15-12-9-6-3

Thruster 45kg
Burbee over bar

Jefferson Curl 3x15

Sjmv 15-12-10-8-8-8
-nousevat kuormat (2-3 viimeistä sarjaa voi olla samalla painolla)

Pystypunnerrus käsipainoilla istuen 4x8-15

Ojentajat kumpparilla/taljassa 4x15-20

Hauiskääntö 4x15-20

• 4 Sets of:
Strict Handstand Push Ups 10 reps
(Seleziona se lavorare a pavimento oppure con Deficit (10/5 cm) oppure con Vest (9/6Kg)
1:00 rest
BB Split Stance Romanian Deadlift 10 reps unbroken/side
(Utilizza un carico con cui riesci a fare 10 reps unbroken)

1:00 rest
One-Arm KB Row 10 reps unbroken/side
(Utilizza un carico con cui riesci a fare 10 reps unbroken)
1:00 rest

EMOMx12:
Odd: 20 Wallballs 6kg/4kg
Even: 10 T2B

20min e2mom alternating between:
5 x strict press
5 x thrusters

45 min pk-sykkeet

5 Rounds

8 Ring Dips Strict
8 Chin Up Strict
8 Good Morning (30% Back Squat)