Barbell Cycling (1/2)

E2MOM x4

10 Power Snatch 

Overall RPE 4

Target: barbell moves up&down all the time. Pick a loading that is repeatable.

In teams of 2 for 40 minutes:

50 Med ball cleans (20/14 lb)
30 Push ups
200 Double unders
40 Med ball cleans (20/14 lb)
20 Push ups
150 Double unders
30 Med ball cleans (20/14 lb)
10 Push-ups
100 Double Unders

Share the work. One works, one rests.

A
A. Warm Up
3' MB Glute Activation
3 RND
10 Single Leg Banded RDL (Per lato)
10 Plate GTOH
10 Squat Jump to Plate

B
B. Forza
Back Squat
5×5 @75%

C. For reps
AMRAP 8'
5 Power Cleans 75/50kg
25 DU

D.
Ogni 4' per 24'
1000/800m Row
rest 2'

E. Forza
Ogni 90" per 4 set
8 Push Press
Start 75%

F. For Time
Ogni 7' per 3 set 21'
400/350m Row
8 HSPU strict
4 Deadlift 90% 1rm
8 HSPU Kipping
400/350m Row

G. Skill
3 Rnd
5 Rope Climb
Rest 3' ogni rnd

High knees
Butt kick
Shuffle swings
Toy soldier
Toe touches
Sampson stretch

5-10 Down Dog to Cobra video
Perfect Stretch video

TESTI

For Time:
3,000 meter Row
300 Double-Unders
3 mile Run

Eilinen/Lepo

Kulmasoutu käsipainolla 6x12-20 / puoli

Voimapyörä 5-8x8-20

Hauiskääntö tangolla 5x10

...ja sitten kehonhuoltoon :)

6 x T2Bs
6 x Box Jumps
6 x Ring Dips
GO FAST