16 Min AMRAP : Working 30 secs on : 30 off
A. Row Cal

B. Burpee box jumps

Switch after 30 secs. Add total cals + bbj

• For Time:
Handstand Push Ups 21/15 reps
Rope Climb 5/3 reps
Handstand Push Ups 15/10 reps
Rope Climb 3/2 reps
Handstand Push Ups 9/6 reps
Rope Climb 1 reps
Handstand Push Ups 15/10 reps
Rope Climb 3/2 reps
Handstand Push Ups 21/15 reps
Rope Climb 5/2 reps

Build to a heavy hang snatch
*no more than 3 misses

Snatch high pulls
3 @ 100% of 1RM snatch
3 @ 105% of 1RM snatch
2 x 3 @ 110% of 1RM snatch

Tempo front squats - 6 seconds on the way down, controlled on the way up
4 x 3 @ 55% of 1RM front squat

Accessories
4 rounds:
25metre sandbag walk
25metre farmers carry @ 32/24

• 5 Round of:
Assault Bike 21/15 Kcal
Two-Arm KB American Swing (32/24Kg) 15 reps
Plyo Box Burpees Jump Overs (60/50 cm) 9 reps
2:00 rest each round

Lämmittely ja mobility

Etukyykky treeni

1min on / 1min off 3 kierrosta
Kone
Kyykyt
Rengassoutu

Loppuvenyttelyt

Open Gym 5:15am

60 Min of:
Assault Bike
1000 m @ 60% MHR
500 m @ 80% MHR
1000m @ 70% MHR
500 m @ 90% MHR

• 6 Min EMOM of:
BB Squat Clean
1st & 2nd Min
95% 1RM 1-1 rep
3rd & 4th Min
90% 1RM 1-1 rep
5th & 6th Min
85% 1RM 2-2 reps
Le percentuali sono riferite alla singola pesante (Heavy) di Squat clean precedente.

Box squat 3 x 5

1-1-1-1-1-1-1