• 4 Round not for time of:
Double DB Hang Power Clean 12 reps unbroken
Double DB Push Press 12 reps unbroken
(Utilizza un carico con cui riesci a fare 12 reps unbroken)
Swim 100 m oppure Run 400 m

• 6-6-6-6-6 of:
BB Back Squats (0:03 pause)
6 @ 9 RPE (-5% Load Drop)
60% 1RM 6 reps
65% 1RM 6 reps
70% 1RM 6 reps
65% 1RM 6-6 reps
Pause @ parallel
Fai l’eccentrica, fermati al parallelo 3 sec e poi fai subito la concentrica. Non scendere in buca.

EMOM 10mins
1 hang squat clean @ 80-85%of 1RM clean
- focus on speed
- practice good starting position
- fast elbows

3-3-3-3 of:
BB Back Squats
3 @ 9 RPE (-5% Load Drop)
80% 1RM 3 reps
85% 1RM 3 reps
85-90% 1RM 3 reps
80-85% 1RM 3 reps

Perform the following movements for quality for 20min

• 15 Hollow rock
• 1-3 Skin the cat
• 5+5 Pistol squat
• 15 Banded sotts pull down

Focus on quality of movement over speed.

2-3 sets of max number of reps

10 min prep

FULL BODY & ISO

3 stations, 2 set ups of each, You Go I Go format

SQ & Deficit KB Sumo Pulse

2mins off

BENCH & Standing tricep ext

2mins off

SUMO DL & Banded Glute Thrust

2 mins off

45s ON : 15s OFF (to switch) x 6 (each partner X3 of each exercise)

22 mins working - 27 mins with explanation

10mins finisher

Rack sit
Hollow rock
Glute Bridges
Hollow Bicycles
SQ Jump
Up Down Planks
X 2 if time

Muscle

Heavy - Push

Middle - Lower

Light - Pull

Metcon
5 rounds for time of:
25 wall-ball shots, 20-lb. ball to 10-ft. target
30 pull-ups

15 Russian Kettlebell Swing EMOM
10 minuts