Weighted ring dip 2 RM, then 2 sets without weight (choose reps)

AMRAP15
5-10 HSPU
5+5 DB push press
10/7cal ergo of your choice

Winter War 2017 - Qualifier 3 - modified

For Time, CAP 25 min

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RX

10 Squat Snatch*
2R:
- 5 CTB
- 5 HSPU
- 10 Pistols, alternating

8 Squat Snatch
2R:
- 5 CTB, 5 HSPU, 10 Pistols, alternating

6 Squat Snatch
2R:
- 5 CTB, 5 HSPU, 10 Pistols, alternating

4 Squat Snatch
2R:
- 5 CTB, 5 HSPU, 10 Pistols, alternating

2 Squat Snatch
2R:
- 5 CTB, 5 HSPU, 10 Pistols, alternating

• Squat snatch or Power snatch + OHS. A full squat is required.

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Scaled

10 Ground to Squat to Overhead (GTSTO)
2R:
- 5 Pull-ups
- 10 Hand-realease Push-ups
- 15 Air squats

8 GTSTO
2R:
- 5 Pull-ups, 10 Hand-release Push-ups, 15 Air squats

6 GTSTO
2R:
- 5 Pull-ups, 10 Hand-release Push-ups, 15 Air squats

4 GTSTO
2R:
- 5 Pull-ups, 10 Hand-release Push-ups, 15 Air squats

2 GTSTO
2R:
- 5 Pull-ups, 10 Hand-release Push-ups, 15 Air squats

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Original weights:
Men 50-60-70-80-90kg
Women 35-40-45-50-55kg

Power snatch
(A)

10 minuuttia laadukasta lämppätreeniä

2 wall climb
10 good morning
10 goblet squats
20 jumping jacks
20 alternating v ups

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walk, jog, bike move for 30 mins or so.

Leikkiä ja lämmittelyä

Lankkuralli

Treeni 5 kierrosta 20s liike 10 tauko
Roikunta
Vene
Kuperkeikkoja
Pikajuoksu omalla paikalla
Lankku

Loppuvenyttelyt

10min keskivartaloa
20+20s sivulankku
10-20 puolilinkkari pallon kanssa
20s olkapään taputukset lankussa

Alkulämmittely ja mobility

Tempaus treeni

10min amrap
8 rengassoutua
7,5m askelkyykky
6 pallo olan yli

Loppuvenyttelyt

• 2-2-2-2-2 of:
BB Power Clean
Scaldati progressivamente e poi in 3 sets sali sino a una doppia pesante ma ben gestibile con cui
senti di avere un altra rep di margine. Poi con il 95% di quel carico fai altri 2 sets.
No drop n’go. Non staccare mai le mani dal bilanciere ma comunque non usare il touch n’go.