3RFQ
1 Minute of Each
Single Leg balance (ea)
*floating knee at 90degrees *

SL Deadlift (ea)
Hold light KB in opposite hand to plant leg

5 SL Squats (ea)
5sec decent

Alkulämmittely ja mobility

Painonnostoliikkeitä

Teamitreeninä: Karen

Loppuvenyttelyt

Strength
4 Rounds of:
Barbell Deadlift x4
Weighted Push Up x4
Hanging L-Sit hold x max hang (aim for ~20seconds)

then 4 rounds of:
Barbell Bulgarian Split Squat x12/leg
Single Arm DB Bent Over Row x12/arm
Towel Hamstring Curl x12

Don't rush through the rounds. Take your time and rest approx 1min after each round

behing the neck split jerk

build upto a heavy set of 3

• 5 Round of:
Double Unders 60’’ @ max reps
Assault Bike 60’’ @ max effort
2’ rest each round

15-12-9

*Toestobar
*Thruster (40/30kg)

EMOM 20:00
Minute 1: 20s Calorie Row
Minute 2: 20s Calorie Bike
Minute 3: 20s Max Devils Press (athlete choice of weight)
Minute 4: 20s Double Unders

• Goal: hard 20s efforts, but NOT maximal.
• Score = total Devil's Press reps

• (1+1+1+1)-(1+1+1+1)-(1+1+1+1)-(1+1+1+1)-(1+1+1+1)-(1+1+1+1)-(1+1+1+1) of:
BB Snatch Pull + Snatch High Pull + Squat Snatch + Overhead Squat.
Riscaldati progressivamente e poi in 3 sets sali sino ad un (1+1+1+1) pesante ma ripetibile per altri
4 sets.

Salin ohjelmointi

(Thruster 1RM & Death By Thrusters)

2-3 sets of max number of reps, at least 10-12