Complete as many rounds as possible in 5 minutes of:
60/42.5 kg Push jerk
5 Box jumps, 30/24 inch box

Rest 5 minutes, then complete as many rounds as possible in 5 minutes of:
60/42.5 kg Power clean, 5 reps
5 Push-ups

Rest 5 minutes, then complete as many rounds as possible in 5 minutes of:
60/42.5 kg Deadlift, 5 reps
5 Pull-ups

Rest 5 minutes, then complete as many rounds as possible in 5 minutes of:
5 Wall-ball shots, 20/14 pound ball
5 Kettlebell swings, 2/1.5 pood

Rest 5 minutes, then complete as many rounds as possible in 5 minutes of:
5 Knees-to-elbows
5 Burpees

4 Rounds for Time :

► 25 Jumping Squats
► 25 Push Ups

Clean and Jerk
Work up to a heavy complex of:
1 Power Clean + 1 Hang Squat Clean + 1 Jerk

Conditioning
AMRAP 7:
Climb as high as possible:
3 Thrusters, 95/65
3 Burpees
6 Thrusters, 95/65
6 Burpees
9 Thrusters, 95/65
9 Burpees
12 Thrusters, 95/65
12 Burpees…

E2MOM 12 (24min)
1. 6x Sq clean
2. 9x Bar over burpee
3. 12x Hang power clean
(45kg/65kg)

Chipper
20x Push up
20x V-up
20x Superman
20x Plank up
20x Hollow rock

Alkulämmittely leikkiä ja mobility

Nopeusrata

12min amrap
4 leukaa
6 kyykkyä
8 istumaan nousua
10 askelkyykkyä

Loppuvenyttelyt

Alkulämmittely ja mobility

Painnonostoa; pallolla, kepillä, tangolla

Kaverin kanssa vuorotellen
4 kierrosta;
6 punnerrusta ja 6 boxihyppyä
Sitten
4 kierrosta
6 burpee
6 kk mave

Loppuvenyttelyt

A. Warm Up
5’ DU
3 RND
8 Burpee to Plates
10 Plate GTO
60” Plank

B. Forza
EMOM Ogni 2’ per 16’
4 Front Squat
5” discesa
1” pausa
Fast salita
Set 1: 50-60%
Sets 2-7: 60-70%
Set 8: 70-75%

C. Conditioning – For Time
10 Burpee Box Jump Over
2 DB Box Step Overs 22,5/15kg
10 DB Shoulder to OH
8 Burpee Box Jump Over
4 DB Box Step Overs
10 DB Shoulder to OH
6 Burpee Box Jump Over
6 DB Box Step Over
10 DB Shoulder to OH
4 Burpee Box Jump Over
8 DB Box Step Over
10 DB Shoulder to OH
2 Burpee Box Jump Over
10 DB Box Step Over
10 DB Shoulder to OH

D. For Time
4 Rnd
10 Hang Power Clean (60-50/45-35kg)
15 TTB
Rest 90”

E. Emom
Ogni 2’ per 5 set 10’
Max Rep Double Dumbbell Squat Clean 25-22,5/20-15kg
In 60”

F. Lavoro Opzionale
V-Up
3×20
Weight Vest Pistol
4×16
(8 Per lato)
Dumbbell Bench Press
5×20

• 3-3-3 of:
BB Hang Power Clean (0:03 eccentric in Hang)
3RM
90% 3RM 3-3
Dal BB sulle anche fai 0:03 di eccentrica sino alla Hang un dito sopra ginocchio poi esplosivamente
giri al petto il BB. Fai così ad ogni rep

• 10 Min AMRAP of:
Double Unders 50 reps
BB Thrusters (60/40Kg) 10 reps