(3+2)-(3+2)-(3+2)-(3+2)-(3+2) of:
BB Power Clean + Jerk
Scaldati progressivamente e poi in 3 sets sali sino ad una (3+2) pesante (Heavy) ma con cui senti di
avere un altra rep di di Jerk di margine. Poi con il 90-95% di quel carico fai altri 2 sets.

2rds
20 high knees
20 big arm circles 10 f/b
20 heels to rear
20 knuckle dragger

WRK(24)
:35 on :25 off for 6 rounds
reverse lunge-choose load
10m shuttle drops-shuttle run with body builder
mountain climbers
sit ups

Finisher
50 cross crunch
1:00 butterfly stretch

AMRAP 8':
15m OH Lunges
12 Dumbell snatches@22.5/15kg
3 Bar muscle up

EMOM 30':
a) 15/12 cal row
b) AMRAP burpee over the rower
c) Rest

A:Power snatch doubles light weight @ 4X2
B: Power clen push press doubles light weight @4x2
C: Drop Snatch balance @5x3
D: Jerk practice

A) E30 x 8
Alt between
3 muscle snatchs
3 overhead squats

B) 10 mins to build to a heavy low hang snatch (just below the knee) & full snatch

C) EMOM/6
1 above complex @ 80% of B

D) EMOM/6
2 snatch grip deadlift with 2sec pause below knee & 1 snatch pull @ 90-95% of 1RM snatch

Every 5:00 x 5 sets:
400 Meter Run/Row/Ski/
15 USA Swings @24/16kg
3-5 Wall Walk/Climb

Rx+: 8m Handstand Walk

• Foam Roll Hamstrings x 60s each (6-12 inch passes)
• Active Straight Leg Raises x 20 reps each side
• Hip 90/90 ER Pails/Rails (Breathing 6s inhale + 1s at top + 6s exhale + 1s at bottom)

AMRAP Ascending Ladder in 13 Minutes:
2 Wall Ball Shots @9/6kg
2 Burpees
4 Wall Ball Shots
4 Burpees
6 Wall Ball Shots
6 Burpees
etc...

Alkulämmittely ja mobility

Voima:
3kierrosta liikkeet putkeen, sitten vasta lepo
10 linkkari
10 linkkari jalat koukussa
10kaarikeinu
10s Kuppipito
-hyvä lepoa välissä

Wod:
4min amrap
10 Askelkyykky
10 Askelkyykky hyppy
5 punnerrus

2min tauko

4min amrap
5+5 boxille tai tuolille askellus
10 istumaannousu
5 takaburpee

Loppuvenyttelyt

Back squat jumps 4x6 reps