A) Back Squat-work to heavy set of 6 in 10 min
B) Front Squat- 2x8 @ 70% of A
B) EMOM for 10 min
6 Wallballs 20/14 14/10
6 T2B

2 раунда не торопясь
*25 подтягиваний (по 10;5)
*25 кал байк
*18 НКП
*25 кал гребля
-отдых 2 мин

For time:
Front Squats
18-15-12-9
Double Unders
40-30-20-10
Barbell 45/35kg

30-40 band pull aparts
5-10 push up to downdog
5-10 dynamic squat strech
then
2 rounds
2:00 row or ab
20 walking lunges
20 alt hand db power cleans
10+10 single arm db thrusters
10 scap pull ups
5 kipping knee raises
3-5 burpee pull ups
Metcon prep
2 sets
6 front rack walking lunges
6 double db power cleans
6 double db thrusters
rest 1 min bwn sets

A.
Four sets of:
Seesaw Press x 8-10 reps each arm
Rest 30 seconds
Dumbbell Walking Lunge x 20 steps
Rest 30 seconds
Turkish Get-Up x 2 reps each arm
Rest 30 seconds
Prone Plank Hold x 45-60 seconds
Rest 30 seconds

B.
Four sets for times of:
Run 400 Meters
20 Kettlebell Swings
Rest 90 seconds

Back Squat

5×3 (50-60% of max)
“3min Explosive from the bottom.

EMOM 8 min

HS practice (wall, box or freestanding)
4-10 Ring dips (strict or kipping)

Pre WOD:
Work up to a heavy barbell complex:
- 1 clean
- 1 front squat
- 1 jerk

WOD - 10 min AMRAP:
- 10 cleans (135/95)
- 10 front squats
- 10 push jerks

That fine line between going to light and to heavy. 115# and my legs, I busted through best I could for only 2 rounds, plus 10 cleans. Personally happy with pushing my limits and know my development is in the legs!

A) 2 Rounds:
1:00 Row @ easy pace
10 DB Goblet Cossack Squats
8/arm Single Arm DB Strict Press
10 Scapular Pull-Ups

B) 2 Rounds:
:45sec Row @ moderate pace
5 BB Front Squats
5 BB Thrusters
10 Kip Swings
5 T2B or 5 Knee Raises
3-5 Strict Pull-Ups or 10 Ring Rows

C) Clean and Jerk Primer
1-2 Rounds of light weight
3 Deadlifts
3 Power Cleans
3 Hang Squat Cleans
2 Split Jerks

Build up to about 80% of goal for day *just make it feel snappy
1 Deadlift
1 Power Clean
1 Hang Squat Clean
1 Split Jerk

D) Test run @43/29kg
5 FS
5 T2B
5 Thrusters
R: 30sec
5 FS
5 C2B
5 Thrusters
R: 30sec
5 Front Squats
1-3 BMU
5 Thrusters

• For Time:
Plyo Box Burpees Jump Overs (60/50 cm) 60 reps accumulated
Every 2:00 including 0:00 perform:
Double KB Thrusters 8 reps
Accumula 60 BBJO e ogni 2 min compreso l’inizio effettua 8 Double KB Thrusters, seleziona il
peso delle KB tra 2X16-24/12-16Kg