3*
9* Sqt Snatch 50/30kg
15m HSW / 10* walk to wall

3' rest

3*
7* Sqt Snatch 55/35kg
15m HSW / 10* walk to wall

3' rest

3*
5* Sqt Snatch 60/40kg
15m HSW / 10* walk to wall

Lämmittely ja mobility

Otm 10
Complex: 1rive riipusta 1 työntö

Metcon: 7min amrap
3 köyttä
6 punnerrusta
9 seinäpalloa

Loppuvenyttelyt

Aika 54:01
Keskivauhti 4:54min/km
Keskisyke 160
Maxsyke 178

Emom 5
3 squat cleans @55-60%
rest 1 min
Emom 5
2 squat cleans @65-70%
rest 1 min
Every 30s for 10 times
1 squat cleans @75-80%
rest 1 min
Emom 5
2 squat cleans @65-70%
rest 1 min
Emom 5
3 squat cleans @55-60%

• 5 Min E1/2OM of:
Ogni 0:30 x 10 sets
BB Power Snatch touch n’go (60/40Kg) 3-5 reps
@ 5:30
BB Power Snatch touch n’go (60/40Kg) max reps unbroken
Effettua l’EMOM ogni 30 sec come indicato per 5 minuti poi allo scoccare del min 5:30 effettua
una serie a max reps unbroken

• 3-…-3 of:
BB Overhead Squats
3RM
Lavora dal rack

venyttele rintalihas, ojentajat ja kyljet kumpparilla.

3RFT
20 SA OH Walking Lunges
15 Perfect Air Squats
10 Clams (ea)

Three rounds:
10 Weighted toes-to-bar, 8 pound ball
Row 200 meters with straight legs
10 Rower-facing burpees
Row 200 meters with straight arms

Every 4min:
15/12 cal Air bike
12 DB Hang clean & jerk (alt./22.5/15kg)
50 DU's