Ma:

Lepo!

Ti:

Kevyt aerobinen 45min.

Ke:

A.
Snatch technique:
Muscle snatch: 5x3
Snatch balance: 5x3
3-pos. Snatch: x5

B.
Bs: 3x5 (60%)

To:

Lepo!

Pe:

A.
Clean & jerk tecgnique:
3 Tall clean + 1 jerk x3
2 Hang clean + 1 jerk x3
1 Clean & 1 jerk x3

B.
DL: 3x5 (60%)

C.
5-7 rds: for quality
400m Run
1-3 Ring MU

La:

Kevyt aerobinen 45min.

TAI

A.
EMOM x10:
1. Row 1min
2. HSPU (6-8)

Rest 5min.

EMOM x10:
1. Ab 1min
2. T2B (6-8)

Rest 5min.

EMOM x10
1. DU (40-60)
2. Pull up (6-8)

For time:

5 rounds:
10 + 10 1 -käden valakyykky käsipainolla
15 käsipainotempaus
10 käsipainon yli burpee

Se lo avete:
• 1 set of:
Prowler Pushing (Heavy) 30 m
Riscaldati progressivamente sino ad un carico pesante con cui riesci a fare 30 m continui al
massimo sforzo.

Metcon (reps)
5x 2min rounds:
200m run
ME calories row

2min rest between rounds

EMOM 8

6-10 thrusters
Climbing at weight fot "Kalsu"

Lepoa

-5 rounds

16 single arm devil's press (DB)
12 m single arm OH lunge (DB)
8 strict pull ups

TC 20 min

CLEAN COMPLEX

Every Other Minute on the Minute x 12 (6 sets):
Clean Pull + Hip Clean

Post loads to comments.
Exposure 7 of 8

---

3 Rounds for Time:
400m Run
21 Pull-Ups
12 Push Jerks 155/105
The 400s are RUNS, not jogs. The Jerks should be on the heavy side of medium for you, unbroken on the fast end, but 2-3 quick sets is ok. Scale some volume on the Pull-Ups or to Jumping Pull-Ups as needed.
Post time and Rx to comments.

Warm up: classis gym,
30" juming jack
30" squat
30" burpee
30" push up
2x
CORE
Skill:
Bar pull up 2x5
bar push up 2x5
front bend press 2x10

Ring support 10" x2
RMU with band 2X10
Ring push up 2x8
RMU with leg 2x5

Handstand:
2x30"with wall 90°
2x30" for back
2x30" for front
2x20" with box

• 3 Round of:
BB Thrusters (70/50Kg) 6 reps
Double KB Thrusters (2X24/16Kg) 9 reps
Double DB Thrusters (2X22.5/15Kg) 12 reps