A.
3' DU
Cercare di fare almeno 2' unbroken

3 rnd

5 kb Arm Suitcase Deadlift & Hold (dx)

stacco con una kb

20 rotation L-seated + plates

Rest 1'

5 kb Arm Suitcase Deadlift & Hold (sx)

20 ghd+MB

B.

EMOM ogni 90" per 12' (8 set) di:

Deadlift x 3
partire con 60% @1rm e incrementare il carico ognio set

C.

For time:
1500mt row
50 DL 100/80kg (eventualmente scalare il carico)
50 Cal. bike
50 Dmb Box Step-Over 22.5/15kg
1500mt row

D.
Recupero
10' Assault Bike

E.
3rnd
lateral Plank x 45" per lato
rest 30"
GHD Plank x 30-45"
rest 30"
Db Bicep Curl x 8 rep

21-15-9 reps for time:
Chest to bar pull ups
Burpee box jump overs@60/50cm
Cash out: 8 TNG Clean@50/35kg

EMOM 18':
a) 10 Thruster@50/35kg
b) 10 Deadlift@50/35kg + AMRAP Bar face burpees
c) Rest

On the 3:00 x 7 Rounds:
15 Kettlebell Goblet Squats 32/24kg
12 Power Snatches 35/25kg
9/7 Calorie Row

Deadlift 5x1 rep, then max reps @ 60%

For time

• 6 clean and jerks (♀ 95 lb, ♂ 135 lb)
• 12 strict handstand push-ups
• 60 double unders
• 14/18-calorie row

Intermediate option

Every minute on the minute for 20 minutes

• 6 clean and jerks
• 6 handstand push-ups
• 30 double-unders
• 9/12-calorie row

♀ 65-lb barbell
♂ 95-lb barbell

Beginner option

Every minute on the minute for 20 minutes

• 6 clean and jerks
• 6 push-ups from the knees
• 30 single-unders
• 6/9-calorie row

♀ 35-lb barbell
♂ 45-lb barbell

Coaching Cues

"Mark Klement"
74-44-11 Reps for Time
Burpees
Push-Ups
Sit-Ups
Air Squats
TC 35

Bench press 5x1 rep, then max reps @ 60%

Alkulämmittely ja mobility

Painnonnostoa

Wod 30s/1min 2 kierrosta
Laite
Kyykky
Burpee
Lankku

Core

Loppuvenyttelyt

5 rounds, each for time of:

• Run 400 meters
• 15 clean & jerks

Rest 3 minutes between rounds.

♀ 65 lb. ♂ 95 lb.

1min.: Air Bike
1min.: Row
1min.: Ski
1min.: Rest

• Viimeinen vko progressiota.
• Yritä saada 1 cal lisää jokaiseen laitteeseen (viime viikkoiseen).