5 sets of :
2 hang squat snatch + 1 ohs

3x3 snatch pull 100%

Back squat 8-8-8-8 reps, then max reps @ 90%

15min EMOM

LU-
NEDI
A
5' DU (cercare max rep unbroken)
PVC+MOBILITY

Run 200mt/Row 250mt
10mt Bear Crawl
20 Air Squats
30 Jumping jacks
20 Hollow Rock
10 Superman

B

A.
Ogni 3' per 15' (5 set):
2 Clean + 2 Front Squat + 2 Jerk

I primi 3 set = 1 rep @ 65-70% di 1RM Clean & Jerk
i set rimanenti = 1 rep @ 75-80% di 1RM Clean & Jerk

C.
Ogni 2' per 15' (5 set):
Clean & Jerk x 1-2 rep @ 85% of 1-RM Clean & Jerk

D.
Ogni 2' per 14' (7 set):
Front Squat

set 1-3 = 3 rep @ 70%
se4-5 = 3 rep @ 75%
Sets 6-7 = 2 rep @ 80%

E.
Ogni 2' per 16' (8 set):
1) 4 Power Clean + 10 Back Squat
2) 20 DU + 10 C2B

F.
AMRAP 12'
12 Pistol Squat
10 DB (5+5) Push Press 20/15kg
8 ring dip

5 kierrosta

1 PEP + 5 sekunttia pidossa
3 kuperkeikkaa
5 burpeeta
7 goblet kyykkyä superhitaasti alas - nopeasti ylös, paino 1 kpl käsipainoja

Ring Row
2020 Tempo; Max Reps at the prescribed tempo;
rest 60sec x 3

Controlled

• 5 Min EMOM of:
Double Unders 30-50 reps +
• 3 Round Not For Time of:
Kipping Pull Ups 5-7 reps
Kipping Ring Dips 7 reps
Pistol Squats 10 reps
Kipping Toe to Bar 7 reps

• 5 Min EMOM of:
Double Unders 30-50 reps +
• 3 Round Not For Time of:
Kipping Pull Ups 5-7 reps
Kipping Ring Dips 7 reps
Pistol Squats 10 reps
Kipping Toe to Bar 7 reps

The 7even
7 rounds
7 handstand push-ups
7 thruster @60/35
7 knees to elbows
7 dead lifts @120/55
7 burpees
7 kettlebell swings @32/16
7 pull ups