Basic Condition 60 minutes.

20-22-24-26-28-30
Row
Echo Bike
*every 6 min
5 C2B
15 Air Squat
10 TTB

*Agilitytikkaat
*Reaktiolähdöt

EMOM5
-power snatch+hang power snatch
*easy weight, focus on technique

Snatch balance
2 rounds
Snatch balance without dip and drive x 3
2 rounds
Snatch balance with dip and drive x 3

max rep

Warm up(10)
3rds
10 plyo jumps
10 knee grab
10 pick n grass

WRK(24)
WRK 7:00 REST 1:00 x3
10 bridged floor press
8 step ups or box jumps
6 burpees
4 renegade rows(push up row+push up row=1)

Finisher
50 crunches
1:00 child's pose

Tee 1-2 lähestymissarjaa/jalka
Työsarjojen välissä 60-90s. lepo

3 rounds of:
5 Crunches
10 Side crunches
5 Reverse crunches
10 Windshield vipers
60s Plank hold
Rest

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"

For Time:

9-6-3 Deficit Handstand Push Ups
30-20-10m Front Rack Walking Lunge

Deficit 23/15cm
Lunge 60/45kg

CAP 15