Pre-WOD:
- Work up to a heavy snatch

WOD - For Time:
50-40-30-20-10
-KB Swings (#53/35)
-Sit Ups

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• 20 Reps for time of:
BB Clean & Jerk (any style) (100/70Kg opure 80% 1RM se i 100/70Kg sono oltre il vostro 80% 1RM)

4-5 sets:
2:00 easy Air bike or row
10 Sumo Good mornings, lightweight focus on range of motion and form
8-10/Arm Landmine Rows w/ Barbell perpendicular to your body

8-10/Leg Landmine Single Leg Romanian Deadlift w/ barbell perpendicular to body

Käsilläseisontadrillejä

Pre-WOD:
5X5 Close Grip Bench Press

WOD - 5 Rounds For Time:
- 10 Hang Cleans (#155/105)
- 20 Push Ups
- 40 Double Unders
(5 Burpee Buy In / 40 singles)

Pre-WOD Strength:
7x2 Close Grip Bench

WOD - For Time 15 Min Cap:
- 50 KB Swings (53#,35#)
- 30 STO (135#,95#)
- 50 KB Swings
- 20 STO
- 50 KB Swings
- 10 STO

Rive+rive polvelta + työntö
2x(1+1+1)@70%
2x(1+1+1)@75%
3x(1+1+1)@80%
1x(1+1+1)@82%
1x(1+1+1)@85%

dippi/ajo

5x3@120-130%

boksi hypyt 30 kpl

Grab Bag WOD:
- 1000M Row for time
- 50 Strict Pull Ups
- 3x max effort L-Hang
- 10x 25M XPO Sled Push
- Hand Stand Holds/Walks
- 50 GHD Sit Ups
- Mobility Work-Foam Roll/Bands

No specific order on the work.
Work may be broken up as needed, aside from the 1000M row.

Push yourself!