EMOM 20 min of:
- Odd min: COMPLEX: 3 deadlift + 3 hang full clean + 3 push split jerk @ RxC 50/30 kgs, Rx 40/20 Kgs, Sc 30/15 kgs.
- Even min: 3 Ring MU / 3 Bar MU / 5 C2bPU+5 Ring Dips.

• N-….-N of:
BB Front Squats
70% of 3 @ 9 RPE
Use load of last week 3 @ 9 RPE
Accumulated 15 reps (33X1 tempo)
Accumula le reps nello schema che preferisci serie da 3, serie da 2 ecc. ma senza andare ad
esaurimento, mantieni ogni rep tecnica e veloce

Bench press singles: 100kg, 105kg(f), 105kg(f)
triples: 3x90kg

30rounds for time:
3 double kb clean 2x32kg
1 strict hspu
= 26:48

GI Joe = 3:49

Alternating tabata of power clean & push jerk, 60kg.

Alkulämmittely ja mobility

Kuppi ja kaaripitoa

Teamissa 12min: koneella metrit, oman vuoron jälkeen 5 punnerrusta

Loppuvenyttelyt

10 min AMRAP

30 Raaka rinnalleveto 50kg/30kg

10 Leuanveto

30 Boxihyppy 60cm/50cm

10 Leuanveto

30 Tuplanaruhyppy

10 Leuanveto

1 ¼ back squat 4x4 reps

For 40 minutes ascend the ladder as far as possible:

3-6-9-12-15… wall balls
3-6-9-12-15… KB swings
1-2-3-4-5… min run/row/ski

1 min rest between rounds

3 Sets - Glute and Shoulder Activation
8 Roll Out Push Ups/arm
8 Slide Board Reverse Lunge/leg
8 Single Leg GHD Hip Extensions

Saksityöntöharjoittelua:

10 x 3 saksityöntöä

Rinnallevetoharjoittelua

10 x rinnalleveto riipusta + rive pysäytyksellä polven yp.

• 5 Min EMOM of:
Double Unders 30-50 reps +
• 3 Round Not For Time of:
Strict Chin Ups 5 reps
Standard Push Ups 7 reps
Walking Lunge 20 reps
Butterfly Sit Ups 10 reps