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

leppee

2 rounds for time of:
30-inch box jumps, 20 reps
5 muscle-ups
24-inch box jumps, 30 reps
5 muscle-ups
20-inch box jumps, 40 reps
5 muscle-ups

Maastavetotekniikka

5 x 5

For the time

50 x Double under
40 x Wall ball
30 x Thruster 30/20 kg
20 x Burbee
10 x Back squat @60% of 1RM
20 x Burbee
30 x Thruster 30/20kg
40 x Wall ball
50 x Double under

AMRAP 30mins with a partner:

Buy in:
2000m row

Then,

Remaining time AMRAP:
7 Devil presses @2x22,5/15kg
15 DB Thrusters @2x22,5/15kg
18 Calorie Row
*you go , I go

Goal: 4+ rounds

CONDITIONING

For time:
9-7-5-3-1 Squat Snatch @60/40kg

One round of Cindy with Strict Pull-Ups after each set. 

RPE 4

Target: First 9 Squat Snatches under 90sec, Cindy unbroken.

Round of ”Cindy” with strict Pull-Ups is:

5 Strict Pull-Up
10 Push-Up
15 Air Squat

RPE 4

Tailoring Options:
Squat Snatch→ Decrease Loading
Strict Pull-Up→ decrease rep scheme or with Jumping Pull-Ups
Push-Up→ Decrease rep scheme or Incline Push-Ups

20 minutes, Work :40 / Rest :20
Deadbugs
Strict Knee Raise
Heavy TGU 1+1
Straight Leg deadlift w/ Dumbbells
Russian Twist

Superkids:

3-5 kierrosta parin kanssa vuorotellen:

5 + 5 leukaa
5 + 5 pituushyppyä etuperin
5 + 5 köysilaskeutumista
5 + 5 pituushyppyä takaperin

Ninjat:

5 kierrosta parin kanssa vuorotellen:

7 + 7 leukaa
7 + 7 vauhtipunnerrusta
7 + 7 köysilaskeutumista / 2 + 2 köysikiipeilyä
7 + 7 valakyykkyä (sama paino kun vauhtipunnerruksessa)

• 1-…-1 of:
BB Squat Clean
Heavy 1 rep
Scaldati progressivamente e poi sali sino ad una singola pesante (Heavy) ma non massimale. Arriva
ad un carico con cui senti di avere tranquillamente un altra rep.