Snatch Grip Sotts Press
3 Sets of 5

5 2-minute rounds of

• 75 double-unders
• Max reps of sumo deadlift high pull

Rest 1 minute between rounds.

AMRAP 20:
5 Strict Pull-ups
10 Push-ups
15 Air Squats

Minutes 0-10: **Wear Pack or Weight Vest **Minutes 11-20: Bodyweight

• modifioitu "Cindy". 10min repun tai painoliivin kanssa ja toinen 10min kehonpainolla!

MODIFICATIONS
STRICT PULL-UPS
10 Odd Object Rows
_
Banded Strict Pull-ups
Ring Rows

WARMUP
1 Round:
1 Minute Hollow Hold
1 Minute Wall Sit
1 Minute Front Plank

2 Rounds:
30 Seconds Push-up to Down Dog
30 Seconds Single Leg Glute Bridges (Each Side)
30 Seconds Slow Air Squats

3 Rounds:
2 Strict Pull-ups
4 Push-ups
8 Air Squats

Rästi

REST DAY / MOBILITY

AMRAP 6'
Dbl KB Hold
USA Swing@ 24/16kg

2' REST

AMRAP 6'
HS Hold
HSPU

2'REST

AMRAP 6'
Wall Sit
Pistols

2'REST

AMRAP 6'
DL hold
DL @80/50kg

W.UP
2' OVERHEAD STRECT ON WALL
2' TABLE TOP STRETCH
2' SQUAT HOLD
2' HOLLW POSITION

AMRAP 6'
10 Ring Rows
15 Jump Squats
10 Shoulder Taps
15 DU/30SU

STRENGHT PL
Deficit Deadlift (RIALZO SOTTO I PIEDI)
10×3 @70-75%
INCREMENTO DEL CARICO RISPETTO LA SETTIMANA SCORSA
EMOM 3 REP NEI 90"

W.UP WORKOUT
4-6 RND
REST 1-3' PER RND

Standing Alternating Arm
Dumbbell Shoulder Press 5 per lato ( se si dispone di un solo DB, PRIMA 5 DX POI 5 SX)

Low Kettlebell Clean
to Overhead Press 10-12
AFFERRARE LA KB DA TERRA E PORTARLA AL PETTO CON UNO SQUAT CLEAN E POI ESEGUIRE UN PRESS VERSO L'ALTO

Scoring:

Conditioning
For Time
20 Thrusters 43-40/25-30KG
15 BMU
100 DU
30 Thrusters 43-40/25-30KG
25 C2B
100 DU
40 Thrusters 43-40/25-30KG
35 Pull Ups

FOR TIME
5 RND
500MT ROW/RUN
18 Goblet Squat 24-32/12-16KG
15 KB Swing 24-32/12-16KG
Rest 2'

Optional

3×10 DB Bench Press
4×15 V Up
5×1' Single Leg Wallsit 30" PER LATO

4 kierrosta
4 min per piste 1 min tauko

1. 12 kyykky, 10 istumaannousu, 6 etunojapunnerrus
2. Soutu, hiihto tai pyörä

kesto 40 min.

2 Rounds
10 Air squats
10 Glute bridges
10 Scapular push-ups
10 Banded pull-aparts
+
EMOM 6 (0:40 work / 0:20 easy)
1) Row
2) SkiErg
3) Air bike

Max freestanding handstand hold