90-90 Breathing w. Hip Lift: 5 breaths in each position
+
- Foam Roll Lateral Hip x 60s each side
- Active Straight Leg Raises x 60s each
- Parasympathetic Breathing x 10-15 Nasal Breaths (6s inhale + 1s at top + 6s exhale + 1s at bottom)

Test 3.1
2 rounds
3 min AMRAP
15 cal row
15 row over burpee
15 dumbbel snatch (20 kg/ 15 kg)
Rest 3 minute between rounds

Test 3.2.
2 rounds
3 min AMRAP
15 KB x 2 thruster (12 kg/ 8 kg)
15 T2B
15 KB x 2 swing (12 kg/ 8 kg)
Rest 3 minute between rounds

Test 3.3.
2 rounds
3 min AMRAP
15 deadlift (75 kg/ 50 kg)
15 wall ball (9 kg/ 6 kg)
15 DU
Rest 3 minute between rounds

• 3-3-3-3-3-3 of:
BB Jerk
Riscaldati progressivamente e poi in 3 sets arriva sino ad una tripla quasi massimale dopodiche con
il 90-95% di quell carico fai altri 3 sets.

8 x 4

Pausing Ring dips at bottom of Dips 0:03's each rep

( add up to 20% of 1RM if possible)

https://vimeo.com/175183194

• 60 Min of:
Row @ 60-70% MHR

Accesory:

3 rds

10-12 Strict TTB
8-12 Ring Dip
8 m Hs Walk

6 ROUNDS FOR TIME

• 5 Clean and jerk 60kg
• 3 Bar facing burpees

Leuka

12 min AMRAP:

• 10 gobblet squats
• 15 sit-ups
• 2 x sprints