Giornata di REST ATTIVO!!

A.
For Time
3RND
750MT ROW
500mt SKI
25 du

B.
2 RND
Run 800m
30 DB Box Step Overs
10 Strict pull-up+w.

C.
5 Rnd
20 Cal. Bike
2xDB W. LUNGES 25mt
10 Sumo Deadlift bb
REST 2'

D.
Ogni minuto per 12' (4 sets) di:
1' – V-Up x 30"
2' – Hollow Rock Hold x 30"
3' – Russian Twists x 30"

3-4 x 6-8

90-120s Rest between sets.

Samat lämmöt & oheiset kuin kyykkyohjelmassa.

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SNATCH

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HYPPYKYYKKY

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CLEAN PULL

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ETUKYYKKY

Barbell high pull 4x8 reps

AMRAP 18:
45 Wallballs 9/6kg
30/24 Calorie Row
15 Deadlifts 125/85kg

Choice is yours:

Bench press 3 x 5

15-12-9-6-3
HSPU kipping
Double Under x 3
Timecap: 13 mins

• you cannot do kipping if you dont have at least one strict HSPU

10-8-8-8-8 reps @55-60-65-70-70% from your 1RM

Go every 2:30

Run 1200m (every 400m pick up the pace to a 90% effort for 15sec)
+
2 Sets NFT
3 Hang Muscle Snatch
3 Hang Muscle Snatch Below Knee
3 Muscle Snatch
Burpee + 2 Broad Jump x 3
*warm up in nature - explosive sets - lighter loads

Bodyweight only strength

1min on
1min off
3 rounds per exercise
Complete all sets per exercise before moving on to the next.
Aim to do the first set at a harder scale than usual
Aim for a big set and then break up as required do not break up to achieve to the most reps in a minute

1) strict pull ups
2) strict hspu/box hspu/pike push up
3) strict chin ups
4) strict dips
5) perfect press ups