Easy run.

6-8sets:

2 power clean / 2s pause knee level/ 65-83%

DROP & GO !!!

• 5 Round not for time of:
Double KB Front Squats 10 reps unbroken
Double KB Push Press 10 reps unbroken
(Utilizza un peso delle KB impegnativo ma che ti permetta di fare le reps unbroken)
Ring Muscle Ups 6/4 reps

”Helen”
3 Rounds:
400 Meter Run
21 Kettlebell Swings (53/35)
12 Pull-ups

3-3-3-3-3 of:
BB Jerk
Use 95% load Heavy of last week

Tabata bike or row
(0:20 on 0:10 off x 8)

Abs
E3MOM x 4
25 sit ups or leg lifts
60 bicycle crunches
Plank hold until 2:40

2/3 KAREN

For time

100 Wallball Shots 9/6kg (20/14p)

Deadlift

• 5 Reps @70%

*rest 2min

• 5 Reps @80%

*rest 3min

• Max Reps @85%

Strength

A) 3x Superset

• 15 Banded GHD Hip Ext. + 20-30s Hold On Top
• 45-60s SB Bearhug Carry Hold

*rest 3min between rounds

B) Core 3-4 Rounds

• 3-5 Dragon Flag
• 45/45s Weighted Side Plank
• 10/10 Half Kneeling Pallof Press (2-3s Hold)

*Rest 45s between movements, 2.-3min between rounds

C) 3-4 Rounds

• 10-15 Seated Lateral DB Raise
• 30-60s KB Front Rack Hold (Heavy)
• 10/10 1-arm Banded Straight Arm Lat Pull Down

3*3 C&J 80%

3*5 Push press

3*3 Clean pull

5min Row/IAirbike with nose breathing only

Perfect Stretch video