Main EVENT link: https://www.facebook.com/events/441699499810026/
Top heat : 11:00

You can take part of doing the open before and after top heat as well!

BE THERE!!!

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

2 RND:
30" Side Plank (left)
30" Scapular Circles from Push-Up Position

30" Side Plank (right)
30" Supinated-Grip Hang from Pull-Up Bar

Rest 30"
12 Alternating Bowler’s Squats

12 Alternating Cossack Squats
12 Band Pull-Throughs

B

Ogni 60",
Snatch x 1 rep
aumentare il carico ogni minuto, finmom a quando fallisci tre alzate di
seguito

C

Ogni 3', per 15' (5 set): 
Back Squat x 3 ripetizioni 
(attenzione alla velocità e assetto)

Sets 1-2 = @ 70%
Sets 3-4 = @ 75%
Set 5 = @ 80%

D

karen
150 w.ball
rest 10'
AMRAP 3'
Burpee Box Jump Over (facing box) max rep
Rest 2'
AMRAP 3'
Alt. KB Snatch max rep

E

Conditioning – For Reps
AMRAP 8' x 2
15 Power Cleans 70-60/50-40kg
Row 500/400m
Max TTB nel tempo rimanente
No Rest
Score: Max rep TTB

Eilinen/

5 sekunnin Stopilla etukyykky, raskas ykkönen (ilman vyötä)

Puolesta reidestä Rive (pukit) 1x2@60%, 1x2@65%, 4x2@70%

Maastaveto korokeelta (riven lähtö asento) 1x5@85%, 1x5@90%, 1x5@95%

Takakyykky hypyt 3x5@20%

Lisäpainolankku 3x40 sek

Two snatches and two OHS five sets.

Eilinen/Lepo

Deadlift

5 x 5

Snatch Drob

7 x 2 Focus speed under bar. Light weight.

SO 1:30

Over head squat

5 x 2 Light weight. 3 sec. pause on bottom position.

SO 2:00

Hang squat snatch + squat snatch

7 x (1+1)@ light weight

SO 1:30

Rest & Recover

5 rounds:

20 sec ring plank hold
20 sec hollow hold
20 sec pull up /ringrow hold
1 min rest