Lepoja

• 4 Sets of:
One-Arm DB Overhead Walking Lunges 20 reps unbroken (10/side)
1:00 rest
Two-Arm KB Russian Swing 20 reps unbroken
1:00 rest
(Utilizza DB e KB il cui peso ti permetta di completare le reps unbroken.)

EMOM 10'
1* Power Snatch 70%

EMOM 10'
2* Snatch Balance
3* Snatch High Pull

3*5 sotts press

3-4 Sets:
A. 8-12 Barbell Hip Thrusts
B. 60-90s Elbow Plank
C. 8-12 Barbell Upright Rows

*Repeat from 7.6.22 

Optional Accessory
STRENGTH

Deadlift 6x2, last set with max reps, but no more than 6!

RPE 4 to 4+

5 Sets:
10 Pushups
100m Sprint
10 Air Squats
100m Sprint
10 Burpees
100m Sprint
100m Walk

Rest 2'

200m Moderate pace
100m Easy pace
300m Moderate pace
100m Easy pace
400m Moderate pace
100m Easy pace
300m Moderate pace
100m Easy pace
200m Moderate Pace

Can you walk 400 meters carrying 50-lb. dumbbells (♀ 35-lb.)?

A) If not, how far can you go before setting them down?
B) What are the heaviest dumbbells you can carry for 400 meters?

After the carry, practice controlled descents from a handstand for 10 minutes.

A.
SL Squat to Box
SL Skater Squat
SL Elevated Lateral Lunge
SL Ski Strokes

B.
SL TRX Reverse Lunge
SL Skate boarders
SL inchworm
SL Forward lunge

C.
SL Front Plank
SL Crossback heel kiss
SL Elevated hip thrust
SL box Jump variation

Round 1 9 minutes per station
Round 2 5 minutes per station

20 minute EMOM

4 Rounds
- Hang snatch pull + Hang snatch

4 Rounds
- Hang snatch + snatch

4 Rounds
- Snatch pull + Snatch

4 Rounds
- 2 Full snatches

4 rounds
- 1 Full snatch

" 7rft
15 Push Ups
10 Sumo Deadlift High Pulls (40/30)
15 WB Sit Ups (9/7)"

ADVANCED:

"7 rft
10 Ring Dips
8 SDLHP (60/40)
10 Toes to Bar"