3 rounds for time
5 bar muscle up
10 squat clean 60/40
20 box jump

AMRAP 12
1-2-3-4...
DB BP @2x22,5/15kg (suppose to be heavy!)
KB DL @2x32/24kg
T2B

Team Of 2
3 rounds of
E2MOM
0-2: Burpee over the box@110cm w Dball @40kg
2-4: Sled pull
4-6: Dbl KB sqt @2x32/24kg (suppose to be heavy!)
6-8: Man Maker @2x22,5/15kg (suppose to be heavy!)

Qualche semplice workout da fare a casa o al parco. Settimana di deadload. Si riprende regolare lunedì 19 agosto.

DELOAD week

2 rounds:
5min Row (easy)
2min REST
5min Ski (easy)
2min REST
5min Bike (easy)

+Mobility

L-Sit Hold: 3 x 10-20s on/40-50s off.
Then
Oscillatory Foam roll pecs x 60s each
Parasympathetic Breathing x 15-20 breaths - 3 seconds inhale + hold 1 second + 3 second exhale

5 rounds
1 min each
Rest
snatch (45)
burpees
thrusters (45)

Linkki tulee tähän n. 30 min ennen treenin alkua

https://us02web.zoom.us/j/86445370545?pwd=eHl6aUk3MmdCallUWWZIU0xIWjIyUT09

1min max reps for unbroken double-unders
1min rest
Repeat for 10 rounds

Sum your best unbroken score for every round together for the total score

Alkulämmittely ja mobility

Etukyykky 7x5

12-9-6
Raakatempaus
9-6-3
Raakaleuka

Loppuvenyttelyt