Lämmittely ja mobility

Etukyykky

10min amrap
50 naruhyppyä
8 gtoh levypainolla tai pallolla

Loppuvenyttelyt

Back Squat

6 x 4 x 85% - 90% 4 RM

SO 3:00

A. Warm Up
2k Row
PVC+MOBILITY
B. Forza
DL
5 @40%
5 @50%
5 @60%
5 @65%
5 @70%
MAX REP @75%

B1 - Forza
P. press
4×8

C. – For Reps
AMRAP 1'
Max Rep Power Clean @60% +5-2,5KG
Rest 3'
AMRAP 90"
Max Rep Power Clean @70% +5-2,5KG
Rest 3'
AMRAP 2'
Max Rep Power Clean@80% +5-2,5KG

D. For Time
4 RND
1Km/800m Bike
24 (12+12) S-Arm DB Power Cleans 25/15kg
12HSPU
Rest 2'

E- For Rep
AMRAP 8'

3 Calorie Row
3 Deadlift
6/6, 9/9, 12/12 ecc..

F- Opzionale

Overhead Barbell Hold
3x 1'
Pause GHD Sit-ups
4×15
Pausa in parallelo al pavimento per max secondi

Box step up 4x10-10
Db row 4x12-12

A: Back squat 10x5 @light weight ca 60%
*last set sub max amrap

B: 8min amrap
8 singel arm Kb swing LA 16/12kg
8 singel arm over head Kb carry lunge steps LA
8 singel arm Kb swing RA
8 singel arm over head Kb carry lunge steps RA

High hang snatch 5x3 @Light weight
Snatch Pull 5x3 @ 90% 1RM snatch
Back squats 3x5 @ 65%
+
5xME Transition:
*Utilize the feet if needed
focusing on keeping the
rings and elbows tight. As
soon as there is distance,
the set is done
+
10min amrap:
20/15 cal row
5 bar facing burpees
10 thrusters 35/25kg
5 bar facing burpees

LU-
NEDI
A
5' DU (cercare max rep unbroken)
PVC+MOBILITY

Run 200mt/Row 250mt
10mt Bear Crawl
20 Air Squats
30 Jumping jacks
20 Hollow Rock
10 Superman

B

A.
Ogni 3' per 15' (5 set):
2 Clean + 2 Front Squat + 2 Jerk

I primi 3 set = 1 rep @ 65-70% di 1RM Clean & Jerk
i set rimanenti = 1 rep @ 75-80% di 1RM Clean & Jerk

C.
Ogni 2' per 15' (5 set):
Clean & Jerk x 1-2 rep @ 85% of 1-RM Clean & Jerk

D.
Ogni 2' per 14' (7 set):
Front Squat

set 1-3 = 3 rep @ 70%
se4-5 = 3 rep @ 75%
Sets 6-7 = 2 rep @ 80%

E.
Ogni 2' per 16' (8 set):
1) 4 Power Clean + 10 Back Squat
2) 20 DU + 10 C2B

F.
AMRAP 12'
12 Pistol Squat
10 DB (5+5) Push Press 20/15kg
8 ring dip

5x every 2:00min
15/10 cal assault bike
8m hs walk
6 HSPU
- hs walk can be attempt
- hspu no abmat, can be deficit HSPU/push up