5 RFT
20 wallballs 20/14
10 box jump overs
20 sit ups

Pk
1 h 20 min
3 min kävely
2 min juoksu

Warm up(10)
10 jax
10 heels to rear
10 single leg deadlift
10 reverse lunge
10 plank to bridge
10 lunge
10 spiderman
100m run
:30 pigeon

GRT(20)
Run 2.0 miles or 20:00 minutes

Finisher
50 kneeling crunch
1:00 hamstring stretch

A: muscle snatch +drop snatch + hip squat snatch 8x3

B: clean deadlift + clean pull + power clean
5x3

A.
PVC+MOBILITY
DA PROGRAMMAZIONE, MODIFICATA

On the Minute x 20 (5 Sets of Each):
Minute 1: 50" DU
Minute 2: 10-12 Burpees
Minute 3: 20 Air Squats + CARICO
Minute 4: 40 Second Hollow Hold

B.
AMRAP 20'
15 Hand-Release Pushups
18 Bent Row
21 V-up

C.
SKILL:
squat snatch con DB
lavorare sul movimento
poi

EMOM 24' 6 set

1) 6-8 S, SNATCH (DX)
2) 40" Max rep Dip
3) 6-8 S, SNATCH (SX)
4) 6-8 french press da sdraiata con due DB

Set 1: 2+2+2 @50% (1RM Clean & Jerk)
Set 2: 2+2+2 @60%
Set 3: 2+2+2 @70%
Set 4: 1+1+2 @75%
Set 5: 1+1+2 @80%
Set 6: 1+1+2 @85%
Reset between squat cleans and unbroken for the rest.
Rest 2-3min btw sets.

In teams of two

7 min amrap
overhead squats
EMOM: 2 rope climbs 4m, starting @ 0:00

Pari tekee 7 min aikana niin monta valakyykkyä kuin ehtii (eri ikäluokkien painot löytyvät alta👇🏻). Jokaisella alkavalla minuutilla tulee suorittaa ensin kaksi köysikiipeilyä, jonka jälkeen saa siirtyä tekemään valakyykkyjä. Tekijää saa vaihtaa molemmissa liikkeissä niinkuin haluaa, toinen tekee ja toinen lepää. Tulos on valakyykkyjen määrä.

M/N 35,40: 50/35kg
M/N 45: 42.5/30kg
M/N 50: 35/25kg
P/T 15-17: 35/25kg

Deadlift

• 5 Reps @70%

*rest 2min

• 5 Reps @80%

*rest 3min

• Max Reps @85%

Strength

A) 3x Superset

• 15 Banded GHD Hip Ext. + 20-30s Hold On Top
• 45-60s SB Bearhug Carry Hold

*rest 3min between rounds

B) Core 3-4 Rounds

• 3-5 Dragon Flag
• 45/45s Weighted Side Plank
• 10/10 Half Kneeling Pallof Press (2-3s Hold)

*Rest 45s between movements, 2.-3min between rounds

C) 3-4 Rounds

• 10-15 Seated Lateral DB Raise
• 30-60s KB Front Rack Hold (Heavy)
• 10/10 1-arm Banded Straight Arm Lat Pull Down

Pause Front squat 4x8 reps

EMOM 50 MIN.

1) 8 cal sk i
5 push-up

2) 10 kb swing
6 box over whit kb

3)

14 alt. lungess kb

4 10 wall ball
5 box over burbee

5) rest