5 Rounds For Time (You Go, IGo)
30 Wall Ball Shots @9/6kg
30 Sumo Deadlift High-Pull @40/30kg
30 Box Jump
30 Push Presses @40/30kg
30 calorie Row
30 Push-Ups
10 Back Squats @70/45kg

AM: 60 min
Aerobic work
4 x 15 min: bike, ski, row, bike
HR 127/150

PM: 130 min
Warm up + COS 20 min

*1.HSW *
- 10 m

2.Ring muscle up kipping tecnique
A.
- Drills
- MU 3x1 + 7x2

B.
- Max reps Kipping MU: 4-5 sets
- 6x3
- MU x 35

3.Jerk
A. Lifting technique primer
Push press + Split jerk
- 3x3+3 @ light weight

B. Push jerk + Split jerk
Heavy 1+1 for the day

C. Push jerk + Split jerk
3x1+1 @ 85% of today's max

4.Accessory
A. Half kneeling KB Windmills 3x10+10 - 1x10+10

7rft
6 seated ring dips
8 weighted seat up
10 DB single power snatch

A

50 du
20 ohs w , plates
15 down & up
20MT DUCK WALK
50 du

mobiliy con PVC per snatch

B

Ogni 2' per 6' (3 set)
Snatch Press x 5 rep

poi

Ogni 2' per 4' (2 set)
Snatch Press x 3 rep

poi

EMOM per 8' (8 set)
Snatch Balance x 4 rep
tenere la bottom per 3"

C.
Ogni 2' per 6' (3 set)
Snatch High Pull + Snatch + Overhead Squat x 1 rep @ 60% di 1-RM Snatch

poi

Ogni 2' per 16' (8 set)
Snatch

Sets 1-2 = 2 rep @ 70%
Set 3 = 2 rep @ 75%
Set 4 = 2 rep @ 80%
Set 5 = 2 rep @ 85%
Set 6 = 1 rep @ 90%
Set 7 = 1 rep @ 95%
Set 8 = 1 rep @ 98%

D.
For max reps:
60" di Alt. DMB Snatch 22,5 / 15KG
Rest 30"
30" Box-Facing Burpee Box Jump-Over

Rest 90" e ripetere per 4 rnd

E.
TEAM WOD AMRAP 18'
10 SYNCHRO BURPEES
20 MB CLEAN
30 GTO
20 SYNCHRO W. BALL
100 DU

F.
6' W. UP
TEAM WOD AMRAP 18'
30 CAL. ROW
20 SYNCHRO PULL-UP
30 DB BOX STEP OVER
200MT RUN SYNCHRO
30 BENT ROW

For time

• 2,400-meter run
• 50 hand-release push-ups
• 2,400-meter run

Koita pysyä 4 min lankussa! Muista pitää vatsat tiukalla! Selän pitää pysyä suorana! Jos joudut lepäämään, tee 5 burpeeta ja jatka lankutusta niin kauan että 4 min tulee täyteen.

Sen jälkeen
*21 - 15 - 9

*Boxihyppy tai vauhditon pituushyppy
*Aasinpotku vuorojaloin (niinkuin menisi käsilläseisontaan,)

• 3 Sets of:
Strict Handstand Push Ups 15 reps
(Seleziona se lavorare a pavimento oppure con Deficit (10/5 cm) oppure con Vest (9/6Kg)
1:00 rest
BB Split Stance Romanian Deadlift 15 reps unbroken/side
(Utilizza un carico con cui riesci a fare 15 reps unbroken)

1:00 rest
One-Arm KB Row 15 reps unbroken/side
(Utilizza un carico con cui riesci a fare 15 reps unbroken)
1:00 rest

AMRAP 18:
45 Wallballs 9/6kg
30/24 Calorie Row
15 Deadlifts 125/85kg

Alkulämmittely ja mobility

Eläinliikkeitä

Treenit 4x 20/10
Vene
Yhden jalan hyppy
Kottikärryt
Istumaannousu jalat vastakkain
Punnerrus läpsy

Loppuvenyttelyt