• 5 Sets of:
Rope Climb 2-4 reps touch n’go
Select variations (Standard, Legless, Strict Legless, L-Sit)
Rest as need each sets

Tempaus, kisalähestyminen viimeiseen lämmitely painoon.

1x2x50%, 1x2x60%, 1x70%, 1 x 75%, 1x80%, 1x85%, 1x90%

Työntö, kisalähestyminen viimeiseen lämmitely painoon tai alle

1+1x50%, 1+1x60%, 1+1x70%, 1+1x75%, 1+1x80%, 1+1+85% (1+1x90%)

Takakyykky

4 x 3 , nousu työnnön aloituspainoon.

A, Warm Up
15 Band Pull-Apart x 2 rnd
poi
3 Rnd
10 S-Arm DB Clean and Jerks
10 Sandbag Squat
poi
15 Band Pull-Aparts (Palms Up) x2 rnd

B. Forza
Back Squat
3×3 @85%

C.
Skill – For Time

15 Set di 3/5 Unbroken Strict HSPU

D.
For Time
Row 1000mt
10 Clean and Jerk 60/40kg
Row 800mt
20 Clean and Jerk 50/35kg
Row 400mt
30 Clean and Jerk 40/25kg

20 min AMRAP

20 Wall Ball9/6 kg
20 KBS 20/16 kg
20 DB Snatch 22,5/15 kg
20 Sit-ups
20 Cal row

kovatonkovii

verstaanjengi

2 раунда не торопясь
*25 подтягиваний (по 10;5)
*25 кал байк
*18 НКП
*25 кал гребля
-отдых 2 мин

Warm up
400m run or 20 cal bike
3 rounds
10 walking lunges
10 glute bridges

Monday: back rack lunges
E2MOM x 6
10 reps

Interval row 250m @ PB + 0:15 pace
Rest 1 mins
X 10

-3 x 3 lisäpainoleuka

3 x 1 legless köysi

Warm up(8)
2rds
20 high knees
20 big arm circles 10 f/b
20 heels to rear
20 knuckle dragger

GRT(25)
choose load
5 giant sets
8 push ups
8 hammer curls
24 flutter kicks
8 single arm row per
8 tricep overhead extension
24 russian twist

Finisher
tabata plank :20 on :10 off x8
1:00 samson

*barbell in the clean rack position, start on the weaker foot

3+3@up to 30%, then DROP SETS 4-5x1x[3+3]@-10%, fs-%, rest btw sets 3min