Aikaa vastaan:

1000m run
100 air squats
80 kb swings 24/16
60 push-ups
40 pull-ups
20 weighted box step overs, 24/16 KB

Harjoittele

rullaa kyykkyyn (candlestick)
rullaa pistoolikyykkyyn

Pistoolikyykkypito - 5 x 10 sek / jalka + 10 jalan nostoa pistoolissa

WOD
2 min max toistot naruhyppy tai pingviinihyppy
1 min lepo
2 min max toistot 3 mittarimatoa + 3 PEP
1 min lepo
2 min max toistot 7 ilmakyykky + polvet rintaan hyppy + 7 linkkari

3-4× 800m

Helppoa vauhtia, 3-5min palautukset

Back squat
10-8-8-6

Clean & Jerk, aina lähtökohtaisesti kyykkyyn ja split jos ei muuten mainita.

500m Row/ski then
2 round 8 reps
Bench DB bend over row L
Bench DB bend over row R
BB kang squat

2 rounds 5 reps each
- Press in split
- front squat
- jerk drop (BB eye level, hells off and drop to split)
- Clean pull under
- Jerk dip + drive
- high hang clean
- Clean and jerk

From knee high blocks, rest 90s. b/w sets
5 sets 1reps @ 70%

Clean: Focus on driving your legs in the ground and fast ext. of your hip
Jerk: dip/drive straight, core tight and aggressive catch.

Warm Up
Modified Crossover Symmetry Activation
6-8 toistoa jokaista liikettä 2 sek pidolla joka toiston lopussa.
Kulmasoutu
Taaksevienti
Alasveto
Pystysoutu + Ulkokierto
Vipunostot eteen
Rintaprässi
Taaksevienti tempauksen vastaanotto asentoon

Then with miniband (dont use too strong one, pakara kuminauha)
15+15 banded side steps
15+15 banded monster walk
10 banded hip bridges
10+10 banded single leg hip bridge
10 banded dynamic squat strech

With Double Dumbbells 3 rounds of 5 reps each movement, increase weight each round
Power Cleans
Front Squats

Push Press

3+3 lunge elbow strech
3 inch worm with push up
3 dynamic squat strech

PVC+MOBILITY
W.up

2 RND
10 BB Good Morning
15 BB Back Rack Alt. Box Step Up (bilanciere sulle spalle tipo back squat e salire e scendere a step)
60DU
1' HS Hold
20 Toe to tocuh

Strtenght PL
Deadlift
5x10 @65-70% (se non disponente del carico indicato, aumentare le rep)

WOD - For Reps
AMRAP 16'

20 W. Ball/Thruster
6 DIP TRA LE SEDIE (CREARE UNA SORTA DI PARALLELLETTA)
30 W.Ball/Thruster
12 DIP TRA LE SEDIE (CREARE UNA SORTA DI PARALLELLETTA)
40 W. Ball
18 DIP TRA LE SEDIE (CREARE UNA SORTA DI PARALLELLETTA)

NOTA: TERMINATI LE 18 DIP RICOMINCIARE DALL'INIZIO

Skill
15' HSPU:
Cercare di migliorare il gesto

CONDITIONING
For Time
AMRAP 6' x 3 rnd
50 DU
25 OHS 30/20kg
Max SIT-UP+plates fino allo scadere

REST 5'

AMRAP 18'
8 Burpees Target
10 Box Jump Over
12 DB/KB Box Step over

Opzionale

SPALLE:

10,8,6,4 S. press

AMRAP 8:
Buy-In: 800 Meter Run
Time Remaining:
30 Double Unders
15 Thrusters (75/55)

Rest 4 Minutes

AMRAP 8:
Buy-In: 800 Meter Run
Time Remaining:
30 Double Unders
15 Overhead Squats (75/55)

Kilos: (34/25)

EMOM 16:00

Min 1: 10 Box Jump Step-downs
Min 2: 10 Overhead Walking Lunges total
Min 3: 10 KB Renegade Rows each
Min 4: 10 Toes 2 Bar

W.UP
Routine mobility (N. Erbini)
poi
3x40" HOLLOW ROCK

POI

20-15-10
KB Deadlift
PIKE PUSH-UP
Cal.- Row/40-30-20 du

STRENGHT PL
Deficit Deadlift (RIALZO SOTTO I PIEDI)
10×3 @65-67%

Conditioning
For Time
4 Rnd
8 POWER CLEAN
4 BMU/RING
10 POWER CLEAN
4 BMU/RING
80 DU

CARICO (70-60/50-40KG)

OPTIONAL LEG
3-4 RND

Kettlebell Squat Side Lunge Complex 10-12 PER LATO
(ESEGUIRE UN GOBLET SQUAT E POI UN LATERAL SQUAT A DX UN GOBLET SQUAT E POI UN LATERAL SQUAT A SX)

SUPER SET
Jump Squats 10

REST 90"

Scoring:

SKILL - SNATCH
OGNI 90" PER 12'

1 Drop Snatch + 2 Pause OHS (3" NELLA MASSIMA ACCOSCIATA)
youtu.be/zX3VV2MSy7w
(DROP SNATCH)

OGNI MINUTO PER 10'
1-2 REP SQUAT SNATCH (60-70%)

WOD - FOR REP
AMRAP 9'
300mt ROW/200m Run
10mt HSW
Rest 3'
AMRAP 7'
300mt ROW/200m Run
10mt HSW
Rest 3'
AMRAP 5'
300mt ROW/200m Run
10mt HSW

(HSW= LIBERE/A MURO/PIEDI SUL BOX O SUPPORTO.
NEL CASO NON SI HA LA SKILL, CONSIDERARE 90" PER LE VERSIONI SCALATE)

OPTIONAL

Strict Toes to Bar 3×10

Dumbbell Push Press 5×20