STR:
3 sets for Quality:
15 Russian KB Swings (rasked)
15 Double DB Push Press
12-16 Alternating Goblet Cossack Squat
Rest as needed

WOD:
25 min AMRAP:
8-16-24-32-40-48-... Air Squats
4-8-12-16-20-24-... Down-Ups
2-4-6-8-10-12-... Strict Pull Ups
*30s Plank Hold after each round

4 rounds for time:
300m Run or Row
15 OH squats

4 x 200m Fast  
Rest 2:00  
3 x 300m Fast  
Rest 2:00  
2 x 400m Fast  
Rest 2:00  
1 x 800m Fast  

60 Seconds Walk Between All Reps

A: Power/Push jerk with snatch grip behinde the neck from rack, 3 Ohs+ squat position is hold 3 sec.
B: Squat clean on same weight 1-2-3-4-5-6
C: Emom7’ power clean + 3 slpit jerk @70-75 % of power clean

Qualche semplice workout da fare a casa o al parco. Settimana di deadload. Si riprende regolare lunedì 19 agosto.

Push press 4 RM, then 3x4 @ 90%

Sumo Deadlift
5-5-3-3-2-2
Every sets AHAP.
SO 2:45

Every 3 mins x 4, rest 1 min

A.
300m run
10 Goblet squat
ME burpee

B.
300m run
15 KBS
ME box jump

Rest day - what did you do?