1. Air bike x12-15 cal
2. Burpee Box jump overs x8-12
3. Power clean+jerk (60/40) x6-10
4. Rest

(Keep sustainable pace)

14 Min EMOM of:
Odd Min
BB Front Squats 85% 1RM 2 reps
Even Min
Strict Handstand Push Ups 3-5 reps + Kipping Handstand Push Ups 5-7 reps

A/
2 rounds of :
40 DU
14 C2B
15 OHS @50/30kg
14 T2B
TC: 15'

B/
12-10-8-6-4-2
Def HSPU
6-5-4-3-2-1
Squat Snatch (Weight is growing after each sets! Suppose to be heavy @ the end! F.e: 35-40-45-50-55-60 kg for Men; 20-25-30-35-40-45 kg for Women)
TC: 20'

• 2-2-2-2-2-2-2 of:
BB Clean & Jerk from Blocks
2 reps
2 reps
2 reps
Heavy 2 reps
90-95% Heavy 2-2-2 reps
Riscaldati progressivamente e poi in 4 sets arriva sino ad una doppia quasi massimale dopodiche
con il 90-95% di quell carico fai altri 3 sets.

Weighted Pullup 2 RM, then a set with 50% weight, then a set without weight (choose reps)

North Etiwanda Preserve hike
4.5 miles
+/- 600ft

The Bullethole
Zebra - wu
Boxing - a
Yolo - a
Alien - 1
Bullethole

Push press and split jerk

Push press + Split jerk (Build to heavy 3+1 for the day)

• hae päivän raskain nosto eli 3x vauhtipunnerrus + 1x split jerk

EMOM 12

Parittomilla minuuteilla 2 x rive + 2 x etukyykky

Parillisella minuutilla 5 x kahvakuulaheilautus + 5 x boxihyppy

-Agilityä

-5 x rive riipusta + maasta + saksityöntö

3 rounds for time of:

• Row 500 meters
• 12 muscle-ups