3rds
3-10x HSPU/pike push up
10x DB/KB hang clean
30xDU/SU/jump over line

rest 1min.

3rds
3-10x HSPU/pike push up
10x DB/KB push press
30xDU/SU/jump over line

WU
7min.
10x air squat
10x lunge
10x jumping jack
10x scapula push up
10x mountain climber
10x burpee

for time
100x air squat
80x jumping jack
60x sit up
40x push up
60x burpee
80x mountain climber
100x lunge

scaled: do half of the reps

A.
20m Bear Crawl
20m Crab Walk
20 Jump Squat
15 Hand Release Push Up
15m Burpee broad jump
30 Mountain Climbers
500m Row

B

SNATCH

Ogni 2' , per 6' (3 set): 
3 posizioni di Snatch @ 65-75% 
(altezza anche,metà coscia, Da pavimento)

poi

Ogni 2' , per 6' (3 set): 
Hang Snatch + Snatch @ 75-85% 3 rep

poi

Ogni 2' , per 10' (5 set): 
Snatch @ 85-95% 3 rep
poi
Ogni 2' , per 6' (3 set): 
Snatch Pull x 2 rep @ 95-100%

C

For time:
400 Mt Run
10 Bench Press
400 Mt Run
20 Bench Press
400 Mt Run
30 Bench Press
400 Mt Run
40 Push Ups

Note: Bench Press partire con carico alto e
scalare a giro

D

4 Rnd
15 Pull-up
15 GHD
5 BMU
10 FS

E

For Time:
27-21-15-9:
Wallball
Box Jump Over
Power Clean 50/35

Etukyykky 3 x 6

Drive in 500m bike erg
3 rounds:
15 air squat
12 ring row
9 burpee
Drive out 500m bike erg

3 x 3-o rinnalleveto
3 x 2-o rinnalleveto
5 x 1 x rinnalleveto + 3 x saksityöntö

4min row @2k tempo
2min rest
4min amrap
4 DB Devil press
8 DB Box step overs
2min rest
4min row @2k tempo
2min rest
4min amrap
4 DB Devil press
8 DB Box step overs
2min rest
4min row all out for meters

Warm up(10)
10 pik n grass
10 high knees
10 arm circles

WRK(24)
WRK 7:00 REST 1:00 x3
4 air squats 2 sec dwn + 3 sec hold
8 dumbbell strict press
4 squat jumps
16 bicycles
100m run

Finisher
30 tucks
1:00 quad stretch

sumomaastaveto-tekniikka

/ 3 x 5 sumomave