4 x 1:00 AMRAP https://vimeo.com/175115146

Conans

5-4-3-2-1min

Row/Assault/Ski

Ohje: souda ensin 5min, sitten polve 5min ja lopuksi hiihdä 5min. Seuraavalla kierroksella 4-4-4 jne. Pidä rauhallinen tahti koko harjoituksen ajan. Voit hiihdon tarvittaessa korvata jollain muulla monostrukturaalisella liikkeellä.

Vaihtoehtoisesti voit tehdä rauhallisen 45-60min juoksu/pyörälenkin tai käydä uimassa tai harrastaa muuta rauhallista aktiviteettia.

0-15 mins build upto a heavy 5rep TNG deadlift

19-28 mins Emom (19 mins first round/28 mins last round)
Alternating between
1: 5 DL@60-70%of above + 10 wall ball
2: 30 DUs

31-36 mins HSW practice

36-40 tabata core or mobility

With two 24/16 kg kettlebells, two rounds for time of:
Farmer carry, 400 metres
Carry in the front rack, 200 metres
Overhead carry, 100 metres

Rest up

Tempaus

3 x 1 riipusta + 1 maasta

Hang power clean 3-3-3-3-3-3-3 reps

85-95-105-115-120(fail)-115-115-115

10 Attempts
Row 100m exactly
you can only do FULL strokes
however many metres you are over or under, complete the following
1m = 1 Burpee

A.
Run 600m/300su/150du
20 Push close grip (stretti)
10 Burpee over
30" Hollow position
10 Burpee over
25 crunch
Run 600m/300su/150du

B.
Forza
Front Squat
4×12 -15

C.
For Time
10 Squat Clean & Jerk
Rest 1'
8 Squat Clean & Jerk
Rest 1'
6 Squat Clean & Jerk

Aumentare il carico, se possibile, a ogni set
Se non riuscite con squat clean, fare power clean

D.
For Time
6 Rnd
10 Devil Press
15 pike push-up
20 Box Jump
15 HRPU

REST 2' TRA I RND

E.

40"on 20" off

toe to touch

Per 10 set

F.
2-3 RND

3×10 Back Rack Split Squat (5 x Lato)

4×16 Alternating Arms DB Bench Press 8 Per lato (una mano sta distesa con il dumbell e l'altra esegue dei bench press one arm)

5x20-30" Back Extension Hold

Snatch (3 sec and 3 position) x 3 x 6