Mobility

5 min AMRAP

max reps naruhyppyä!

• 18 Min E3MOM of:
Ogni 3:00 x 6 sets:
Assault Bike 0:45 @ max Kcal

8 min AMRAP

20 DU / tai yritys
5 PEP

Eilinen/Lepo

Warm up(10)
10 jax
10 heels to rear
10 single leg deadlift
10 reverse lunge
10 plank to bridge
10 lunge
10 spiderman
100m run

WRK(20)
WRK 3:00 REST 1:00 x5
20 burpees
20 russian kettlebell swings
20 jing jang
20 bicycles(2ct)

Finisher
:30 side plank per side
1:00 hamstring stretch

A,
EMOM 10 mins
Hang Squat Snatch + Squat Snatch + OHS
- work up to 80% of 1RM snatch and repeat the same weight across all sets
- work on speed and stability

B,
Snatch High Pull
3x3 @ 80%
3x2 @ 90%
3x2 @ 100% of 1 RM snatch

C,
Front Squat
2x2 @ 80%
2x2 @ 85%
2x1 @ 90%

A. W.UP
1' HS Hold
PVC+MOBILITY
POI
20-15-10
Goblet Squat
Ski Cal.

B. forza
10 Squat Clean & Jerk @70%
Rest :1'
8 Squat Clean & Jerk @75%
Rest :1'
6 Squat Clean & Jerk @77.5%

C. For Time
30-20-10
DB Box Step Over
W. Ball
TTB
Target Time: 11-16'

D. Skill
Every 4' for 20'
1 Max Set of Strict HSPU
Target: ALMENO 10-12 REP
Opzioni scalabilità
Kipping HSPU
-Push Ups
-DB Press

21 - 15 - 9

MB Clean 9/6kg
Burpee over MB

Combat Ropes

3 Rounds:

:30 Whips / :30 Rest
:30 Circles / :30 Rest
:30 Alternating Waves / :30 Rest
:30 Choppers / :30 Rest

2 inch manila x 50 feet