3 RFT:
10 deadlift 100/70kg
400m Run

5 rounds:
400 meter run
95 pound Overhead squat, 15 reps

6 Agosto 2019

A.
5’ DU
PVC+MOBILITY

B.
EMOM
OGNI 2’ x 16’ (8set)
(1 Power Clean+H.Power clean+P. Jerk)
@70%-80% 1 RM di push jerk

C.
In 18’ 2RM di Bench Press

D.
Deadlift
Set 1 – 8 rep @ 55% of 1-RM
Set 2 – 6 rep @ 65%
Set 3 – 4 rep @ 75%
Set 4 – 2 rep @ 85%
Set 5 – 1 rep @ 95%
Set 6 – 2-3 rep @ 98-100%

E.
AMRAP 12’
12 Pistol
10 DB Push Press (2 DB)
8 Pull Ups

F.
60 ring dip

EMOM for 10 rounds: Every 2 min do 2 rounds of DB DT (12 deadlift 9 hang clean 7 jerk) TNG

A.
3 sets:
3 x Weighted pull-up
3 x Weighted strict dip

B.
4 sets:
20 Cal ski
12 DB bench press
20 Cal ski
12 Strict pull-up
*3min rest

C.
10 EMOM
1. Strict dip
2. KBS (banded)

D.
3 sets:
10 KB strict press
10+10 Lateral raises
10+10 Upright row

E.
4 sets:
10+10 DB bicep curl
15 Tricep push down
”21’s” bicep curl (barbell)
15 Bench dip

F.
3 sets:
30s ON / 30s OFF
Alt V-ups
Russian twist
Toe touches
Heel touches
Knee raises (hanging)

100 ft Walking lunge
50 Push-ups
50 Double-unders
25 Knees to elbows
5 Rope climb, 15 ft
50 Box jump, 24 inch box
25 Overhead squats, 65 pounds
25 L-pull-ups
50 Sit-ups

4 rounds:
27 Box jumps, 24" box
20 Burpees
11 Squat cleans, 145 pounds

4 Rounds for time
12x Deadlift (70 / 110kg)
24x DB Box step over
(2x 12,5 / 2x 20kg)
48x Double-under

Tc: 25min

4 Rounds
20x Hollow rock
20x Ab crunch

E2,5MOM 5 (12,5min)
6x Sq Clean

(add 5kg every round)

EMOM 15min
5x Pull up
10x Push up
15x Air sq

Snatch balance
2 rounds
Snatch balance without dip and drive x 3
2 rounds
Snatch balance with dip and drive x 3