• 45 Min Fartlek of:
Row @ 60-80% MHR
Lavora per 45:00 variando a piacere la velocità e l’intensità (entro i termini di MHR indicati)
facendo a piacere allunghi sui 125, 250 o 500 m

• 4 Sets of:
Two-Arm KB Russian Twist 20 reps unbroken alternate
(Seleziona un carico con cui lavorare bene ma in modo impegnativo)
Rest as need each sets

25 min of:

10 Strict pull ups
15 GHDSU
12 SLDL, with KB´s
5+5 Bulgarin split squat, DB´s

OH squat 4x5 reps

Start with an empty barbell
EMOM:
1 snatch
Add weight (2,5kg) each round until failure. Go straight into:
EMOM:
1 clean
Add weight (5kg) each round until failure. Go straight into:
EMOM:
1 deadlift
Add weight (10 kg) each round until failure.

Score is total kg for max snatch + max clean + max deadlift.

Snatch Grip Push Jerk + OHS

7 x 3+1@70-80%

Partner WOD
(you go, I go )
Chipper
120 Cal Row
100 Wall Ball (20/14)
80 Wall ball sit up
60 Box Jump Over
40m Doulbe KB OH Walking Lunge@ 20/12kg
20 burpee pull up
Timecap: 30 mins

OPTIONAL COOL DOWN

2-3 SETS FOR QUALITY
10 SLOW Alt. Bird/Dogs
5/5 DB Upright Rows
:30 Box Prayer Stretch

-Rest as Needed b/t Sets-

-3 x 3 lisäpainoleuka

3 x 1 legless köysi

• 60 Min of:
Run @ 60-70% MHR