Joka alkava 3 min x 3

2 kierrosta
20 Du yritystä + 5 toes to bar, loppuaika lepoa

10 min EMOM

Power snatch + snatch balance 60-70 % of 1 RM snatch

120 min
Warm up for 10 min

1.Clean pull + low hang clean
1+1 for The Day

2.Gymnastics
EMOM16
1) Legless rope climb - 8 x 1
2) HS walking - to wall 8 x 2+2 m

3.Metcon
20 min Amrap:
15 Power cleans 42.5/30
15 Chest to bar - butterfly pull up
50 DU
15 Push ups
20/15 cal Run
Result: 3 rounds + 30 reps

4.Core
EMOM7: abs

PARTE A

Warm up
Clean warm up
Then 3 round
30” Wall Sit
20 box step over
10 mt duck walk

PARTE B

Front squat :
2 set
5 20" 4 20" 3 20" 2 20" 1 rest 3' 77%

Strict c2b ( poi scalare a pull-up con sovraccarico, poi pull-up) :
Per 10' ogni 20" una rep

PARTE C

C1

Run

3x 400mt slow

 400mt medium

 400mt fast

Rest 3’

C2

14’ EMOM

6 Double Db Thrusters 20/15kg

8 Handstand Push Up

PARTE D
Wod a team
TC: 40'
4RND
10 GTO S. 50/35KG
20 HSPU S,
30 PULL-UP
40 CAL. SKI ERG
REST 5'
4 RND
800 MT ROW
40 DL BW
30 W. BALL
20 ALT. DB SNATCH

Alternate
1. 5-8 strict chin ups
2. KB lunges 12 steps (AHAP)

Warm up(8)
3rds
20 jax
10 high knees
5-10 m shuttles

Mobility(4)
1:00 min elevated child's pose

Intervals(18)
4rds
1:00 min rope slam
1:00 min sandbag swing
1:00 min airdyne
1:00 min farmers carry
0:30 rest

Opt(12)
1600m walk/run
1000m row

Finisher
30 w-raise
60 kneeling crunch
1:00 min bf stretch

descending from 12 reps, working warm up (12-10-8-6)
perform 6 sets of 6 reps at a greater weight than the previous week 2.5 - 5kg .

descending from 12 reps, working warm up (12-10-8-6)
perform 5 sets of 6 reps at a greater weight than the previous week 2.5 - 5kg .

8 rounds

5 pull ups
5 m heavy DB front rack lunge

4 x 12 reps