12 Min EM1/2OM of:
BB Clean & Jerk (2+2) reps
85-90% (2+2) RM
Ogni 1:30 x 8 sets. Le percentuali sono riferite alla (2+2) RM di Clean & Jerk precedente.
No drop n’go. Non staccare mai le mani dal bilanciere ma comunque non usare il touch n’go.

Penkki 6x3x40% + minikumit
Jyrkkä vinopenkki 5x5
Kahvakuulasoutu vuorotahtiin 3-5 "hapotusta"

Rest & Recovery

2 Mile Run @ Horsemen's

http://www.endomondo.com/workouts/157695464/841230

Run/Row/Bike easy 45min.

Partner WOD (split reps up however)
4 RFT
Alternate between rounds 1,000m row and 2,000m bike
70 wall balls

For Time :

► 80 Squat
► 70 Push Up
► 60 Pistol
► 50 Cal Row
► 40 Single O.H.S.
► 30 H.S.P.U.
► 20 Thruster
► 10 Muscle Up

6 sets:
Max rep mixed grip pull-ups (One hand on a bar, one hand on a rope or towel - switch hands each set)
8-10 Strict Tempo dips @ 21x1

Lepoja

M)
Push:
12-6-3-6-12