• 2000 m of:
Row @ max effort

3 x 3-o rinnalleveto
3 x 2-o rinnalleveto
5 x 1 x rinnalleveto + 3 x saksityöntö

Etukyykky 3 x 6

1.) From plocks muscle snstch+ois 4x 3+3
2.) Snatch from blocks 5-6 x 3
3.) Power clean from blocks 5-6 x 2
4.) Back squat 5 x 4

A. Warm Up

Quello previsto di endurance

B. forza
Deadlift
1×6@60%
1×5@70%
1×4@80%
1×1@90%
TNG

C. For Time
3 RND
18/15 Calorie Ski
12 Clean and Jerk 60-50/45-35KG
6 BMU/8 C2B
Rest 5'
3 RND
18/15 Calorie Ski
12 Clean and Jerk
6 BMU/8 C2B

D. Skill
4 RND
9 Unbroken Strict HSPU
7 Unbroken Strict HSPU
5 Unbroken Strict HSPU
REST 2' OGNI SET

E. WOD

WOD ENDURANCE C e D

For time
30-20-16-10
2-Count Flutter Kicks
Pike Push up
Box Step-up

D.
Three sets of:
Glute-Ham Raises x 8-10 reps @ 3011
Rest as needed
Weighted Plank Holds x 60 seconds
Rest as needed

• 5 Min EMOM of:
Double Unders 30-50 reps +
• 3 Round Not For Time of:
Butterfly C2B Pull Ups 5-7 reps
Strict Ring Dips 7 reps
One-Arm KB Overhead Walking Lunge Dx (light weight) 10 reps
One-Arm KB Overhead Walking Lunge Sx (light weight) 10 reps
GHD Sit Ups 10 reps

A.

Giornata di REST ATTIVO!!

For Time
3RND
750MT ROW
500mt SKI
25 du

B.

Warm-Up.
Wall Slides x 10 (

)
PVC+MOBILITY

POI

emom per 3 set (6')
1) 10-15 SUPERMAN
2) Banded Glute Bridges x 10

C.

Ogni 90", per 12' (4 sets) di:
1) DB Bench Press x 6 rep
2) Supinated-Grip Bent-Over Barbell Row x 8 rep

D.

For time:
15 L-Seated DB Press
30 Alternating Cossack Squats KB
45 A. swing
60 Push-Up
45 A. swing
30 Alternating Cossack Squats KB
15 L-Seated DB Press

E.

5 Rnd
30 DU
800mt Row
30 DU
Rest :60"

Quarterfinals Workout 4

• Complete as many reps as possible in 10 minutes of
• 10 clean and jerks, weight 1
• Rest 1 minute
• 10 clean and jerks, weight 2
• Rest 1 minute
• 10 clean and jerks, weight 3
• Rest 1 minute
• Max-reps clean and jerks in time remaining, weight 4.

♀ 85/125/155/165 lb
♂ 135/185/225/245 lb