21-15-9

power cleans 60/40kg
wall balls 9/6kg

start of every round 400m run

Harjoitellaan rinnalleveto riipusta

6 x 3

Max Thruster (50% BW) (40kg)

Pause back squat 4x8 reps

The Twister

Amrap 10 min.
5 Deadlift 60/80kg
5 Power Clean 60/80kg
5 Front Squat 60/80kg
5 Shoulder to OH 60/80kg
5 Thruster 60/80kg
(For ladies different weights)

Amrap 10 min.
100 DU
50 kcal engine
20 Burpees over box

Amrap 10 min.
15 abmat/ghd
8 Double KB Snatch 16/24 kg

Rest 3min btw amraps.

A: Double Pause power snatch
B: Double squat clean+ double front squat up to heavy
C:Clean pull technique

6x1 @80-85%

A
A. Warm Up
60" Bike (LEGGERO)
30" PLANK
60" Bike (MEDIO)
30" H. POSITION
60" Bike (PESANTE)
30" LATERAL PLANK (DX)
60" Bike (MEDIO)
30" LATERAL PLANK (SX)
60" Bike (LEGGERO)
RIPETERE 2RND

B. Cardio
20' Ski

C. Skill – For Completion

Weakness

D. Legless Rope Climb

Raggiungere almeno 10 rope climb
in più set

D1. Strict Pull Up

20-30 rep in piu set

D2. BMU
Raggiungere almeno 10BMU
in più set

D3. HSPU STIRCT
Raggiungere almeno 30 HSPU STRICT
in più set

Row 100cal / Plank Hold
100 WB / Hand Stand
100 C&J 60/40kg / Bar hang
100 HSPU /rest

leppee/kevyt viikko