1 Power Snatch + 1 hang squat snatch
1 Squat snatch + 2 OHS
Back squat 5x3

Rengastaitoja

-MU progressio
-Pikkukippi renkailla
-Iso kippi
-MU kääntö jalat maassa

Voima: 3 x max aika rengassoutupito, 3 x max aika pito dipin ala-asennossa, 3 x max aika pito dipin yläasennossa

3 rounds for time of

• 21 hang power snatches
• 50 squats for time
• L-sit for time equal to squat time

♀ 75 lb. ♂ 115 lb.

AMRAP 15 min
1 - 2 - 3 - 4 - 5 - 6 - 7 - ...

Thrusters 42,5/30 kg
Toes-to-bar

---

Aerobic work, do not go 100% from the start, pace yourselves.

Continue UNBROKEN as long as you can. Start from 1 when you need to break a set.

Score is the highest UNBROKEN rep-range you've reached.

---

Aux work: mobility

EILINEN / PK-LENKKI + LYHYET KEVYET DYNAAMISET VENYTTELYT, kesto 10min

20:40 x 10, alternating minutes

MAX reps of:
HSPU
Thrusters 42,5/30 kg

30 Burpee Box Jump Overs
30 Toes-to-Bars
20 Dumbbell Squat Snatches @22,5/15kg (alternating)
60 DU
20 C2B
5 Bar Muscle-Ups
20 C2B
60 DU
20 Dumbbell Squat Snatches @22,5/15kg (alternating)
30 Toes-to-Bars
30 Burpee Box Jump Overs

break with 1 Squat Clean @ 80/50 every 2 minute

Alkulämmittely ja mobility

Harjoitellaan valakyykkyä

Wod: 10min amrap
10 kk mave
5 punnerrusta
100m juoksu

Loppuvenyttelyt

Giorno 1

A.

Warm up
5’ bike
Squat flow
Specific for clean
3 deadlift
3 clean high pull
3 power clean
3 push press
3 front squat
3 push jerk
3 hang squat clean

Prima bilancere vuoto poi 2 sett con poco carico

B.

Back squat :

8 + 7+ 6 rest 2’ 30’’
7 + 6 + 5
6 + 5 + 4
5 + 4 + 3
4+ 3 + 2

3 + 2 + 1

15 reps col 50%
‼️‼️📣📣
- partire con le 8 reps al 50 % del massimale

- scalare 10 kg per le 7 reps e altri 10 per le 6 reps ( senza rest )
- all' inizio di ogni set aumentare di 10 kg rispetto al precedente
• es massimale 130 kg :
65+ 55 + 45

75+ 65+ 55
...

100 push-ups ( ogni volta che mi fermo 3 v-ups prima di ripartire )

PARTE C

C1
1 Clean + 2 Jerk Rest 60”

2 Clean + 3 Jerk Rest 60”

3 Clean + 4 Jerk Rest 60”

4 Clean + 3 Jerk Rest 60”

5 Clean + 2 Jerk Rest 60”

6 Clean + 1 Jerk Rest 60”

Lavorare tra il 70-75% rm c&j

C2

400mt Run

400mt Walk (fast)

500mt Run

500mt Walk (fast)

600mt Run

600mt Walk (fast)

D.

WOD1

AMRAP 16'

8 SDHP 45/35KG
12 BJO
16 TTB

WOD2

4 RND

10 FRONT SQUAT (60-50KG/40-35KG)
15 GHD Sit Ups+MB (9/6KG)
20 CAL. ROW

• For Time:
Assault Bike 100/75 Kcal
MB Wall Ball (9/6Kg) 100 reps
Pull Ups 100/75 reps