3x 800 metres run Moderate pace
rest 3 mins between efforts
3x 400 metres run faster pace
rest 2 mins between the efforts
3x 200 metres run faster pace
rest 1 min between effort
3x 100 metres tun
rest 30 seconds between efforts

6 x 4 Tall Clean
EOM 16 min Hang clean + clean + 2 front squat

W.UP
Banded shouldder distraction: 1-2'
Banded Tricep stretch: 1' per lato
Banded hamstring pull-down: 1-2' lato

4 RND
5 Strict Pull Ups
10 OHS Empty Bar
5 Tall Box Jump

STRENGHT WL
Warm Up
Pause Low Hang Position Squat Snatch
6×3
POI
(sotto il ginocchio) Hang Squat Snatch
6×3 @70% 1 RM

STRENGHT PL
Back Squat
warm-up:
8 Tempo Pause Squats @40%
6 Tempo Down Fast Up @60%

AMRAP 6'
MAX REP @75% (no tempo)

WOD
"COW"
AMRAP 20'

7 DL HEAVY
14 BURPEES FACING
7 C2B
14 (7+7) WL DB ONE ARM

SKILL
15-18'
HSW

CONDITIONING
EMOM
OGNI 4' PER 4

10 CAL ROW/RUN
10 DB SNATCH
10 BJO
10 RING DIP

Bench Press BW
Strict Pull Up (10/5kg west)
Clean 0.75 BW

*pystypunnerrustekniikka (shoulder press)
*vauhtipunnerrustekniikka (push press) / 3x5

30 dumbbell clean and jerk 30 lbs
30 pullups
Run 800m

Back Squat

3 x 3 x 75% (1RM)

Warm up(10)
10 jax
10 heels to rear
10 single leg deadlift
10 reverse lunge
10 plank taps
10 lunge
10 spiderman
100m run
:30 pigeon

GRT(20)
run for 20 mins or 2 miles

Finisher
50 crunches
1:00 bf stretch

lepoja

-Skill

-EMOM10
Push Jerk+ Split Jerk