Harjoittele -

Turkish sit up

Turkish get up

Abmat sit up

Hollow hold

Superman hold

Se lo avete:
• 1 set of:
Prowler Pushing (Heavy) 30 m
Riscaldati progressivamente sino ad un carico pesante con cui riesci a fare 30 m continui al
massimo sforzo.

Metcon (reps)
5x 2min rounds:
200m run
ME calories row

2min rest between rounds

EMOM 8

6-10 thrusters
Climbing at weight fot "Kalsu"

[Hip Mobility](

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CLEAN COMPLEX

Every Other Minute on the Minute x 12 (6 sets):
Clean Pull + Hip Clean

Post loads to comments.
Exposure 7 of 8

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3 Rounds for Time:
400m Run
21 Pull-Ups
12 Push Jerks 155/105
The 400s are RUNS, not jogs. The Jerks should be on the heavy side of medium for you, unbroken on the fast end, but 2-3 quick sets is ok. Scale some volume on the Pull-Ups or to Jumping Pull-Ups as needed.
Post time and Rx to comments.

1) 2 Pausing power snatch (below knee)
50-60-65*3
2) 2 Pausing jerk dips 65-73-78-85-91-98
3) 2 2-pausing split jerk + split jerk
75-83-87-91*3

• 3 Round of:
BB Thrusters (70/50Kg) 6 reps
Double KB Thrusters (2X24/16Kg) 9 reps
Double DB Thrusters (2X22.5/15Kg) 12 reps