For time
buy in 10000m
100 x DL 100kg

TC 22

Castron veli joka koeajaa nämä Open lajit, oli tehnyt tämän Daven Ranchilla 20 minuutissa.

• 5 Min E1/2OM of:
Ogni 0:30 x 10 sets
BB Clean & Jerk (any style) touch n’go (60/40Kg) 3-5 reps
@ 5:30
BB Clean & Jerk (any style) touch n’go (60/40Kg) max reps unbroken
Effettua l’EMOM ogni 30 sec come indicato per 5 minuti poi allo scoccare del min 5:30 effettua
una serie a max reps unbroken

4 rounds for quality

10 x squat
200m run
15 cal assaultbike
20 x abmat

50 abmat situps

6 x 0:15's False Grip Holds on Rings
https://vimeo.com/177415732

Takakyykky, kuminuhoilla 5x3@70%

Korkea Te veto, 10cm koroke jalkojen alle
3x2@80%
2x2@90%
3x1@100%

Raakarive + työntö

5 x (1+1)@75%

7x
- 2hang power clean + hang squat clean
*from the blocks
*2min rest

120 min

1.SPP (Skill) – Gymnastics
Work on a specific skill using a follow along gymnastics session
Ring muscle up

2.Strength
A. Alternate sets of A1 and A2 for 4 rounds
A1. Back squat – 4+ reps @ 80-85%, rest 2 minutes before A2.

Last set 8 reps
A2. Strict press – 4+ reps @ 80-85%, rest 2 minutes before A1.
3*4*30 8*30 kg

3.Cool down
A. Assault bike for 10 minutes at very easy pace
B. Movement flow of your choice from video library

5 kierrosta

9 käsipainoetukyykkyä slam-pallolle
9 slamball - heittoa
9 vauhtipunnerrusta

Harjoittele oma valintaista taitoa

-Käsilläseisonta
-HSPU
-Kipit (T2B, leuka, C2B, MUt)
-Köysikiipeilyä