B.
Six sets of:
Strict Shoulder Press x 3 reps
Rest as needed

Build over the course of the six sets to something heavy for a triple.

Warm Up: 200m Run, 90/90 Stretch, Rollback 2 Hurdle, 2 Rounds: 10 MB Squats, 10 MB Lunges, 10 MB Sit Ups

*Focus 1: Clean
*
Work to 92% of 1RM C&J for a heavy single. Then, 3 drop sets. No linear progression. (Do all drop sets at 20# less if your heavy single is over 265#. Do all the drop sets at 10# less if your heavy single is below 265#.)

**
Metcon: 21-15-9 for time**

Power Cleans (135/95) (Rx+155/115)

Barbell Rollouts

Score: Clean Weight / Time

Warm Up: 3 min Jump Rope, Leg Swings, Wall Hurdles, Calf Stretch, 2 Rounds of: 10 High Knee Pulls, 10 Toe Grabs, 10 Side Lunges, 10 Inchworms,

*Metcon: “Run & Jump” for Time
*

- Run 200m

- 100 Double Unders

- 8 Pull ups (Rx+ 3 Muscle Ups)

- Run 400m

- 80 Double Unders

- 8 Pull ups (Rx+ 3 Muscle Ups)

- Run 800m

- 60 Double Unders

- 8 Pull ups (Rx+ 3 Muscle Ups)

- Run 400m

- 40 Double Unders

- 8 Pull ups (Rx+ 3 Muscle Ups)

- Run 200m

- 20 Double Unders

- 8 Pull ups (Rx+ 3 Muscle Ups)

Score: Time

A. Warm Up

Quello previsto di endurance

B. forza
Deadlift
1×6@60%
1×5@70%
1×4@80%
1×1@90%
TNG

C. For Time
3 RND
18/15 Calorie Ski
12 Clean and Jerk 60-50/45-35KG
6 BMU/8 C2B
Rest 5'
3 RND
18/15 Calorie Ski
12 Clean and Jerk
6 BMU/8 C2B

D. Skill
4 RND
9 Unbroken Strict HSPU
7 Unbroken Strict HSPU
5 Unbroken Strict HSPU
REST 2' OGNI SET

E. WOD

WOD ENDURANCE C e D

3 Rounds for time of:

50 Air Squats
14 Chest to Bar Pull ups
10 Hang Power Clean 50/35kg

If no kipping chest to bar pull ups yet, do strict ring rows instead.

2016 REGIONAL/OPEN ATHLETES

1.Snatch
5×1 Hang Squat Snatch at 25kg
4×1 Low Hang Squat Snatch at 30kg
3×1 Squat Snatch at 32,5kg

1. Conditioning
   3 RFT 16:25
   25 Cal Row
   3 Rope Climbs, (vikalla kierroksella puoli väliin)
   12 KB 1-arm Snatch, 16kg (6/side)

2. Strength
   3×8 Front Squat 50kg

A: Double muscle snatch + double squat snatch
B: Clean pull+power clean+ double squat clean
C: Emom 7’: Power snatch + 4 Ohs @70% of power snatch

10 x Burpees
1 x Rope climbing
10 x T2B
1 Rope climbing
10 x Ring dips
1 x Rope climping
Rest 2 min

1.) From plocks muscle snstch+ois 4x 3+3
2.) Snatch from blocks 5-6 x 3
3.) Power clean from blocks 5-6 x 2
4.) Back squat 5 x 4

Wide grip Pullup 5x5 reps