Alkulämmittely ja mobility

Tempaus: 1maasta 1riipusta

10min amrap
10 kk mave
10 askelkyykky
6 t2b

Loppuvenyttelyt

4 rounds
In 2min
30/24 cal row
Amrap down n ups
2min rest
In 2min
30 down n ups
Amrap row for cal
2min rest

Front squat 3x10 reps

Warm up(10)
3rds
20 heels to rear
10 side lunge
20 walking front kicks
10 pik n grass

COR/ISO(30)
5 giant sets
10 leg raises
10 alternating db sh press(3 sec hold at the top)
10 straight leg deadlift
10 floor bridge tricep extension
10 slow bicycles(2 second count each side)
complete all movements back to back, rest as needed after each round

Finisher
15 cauldron per side(stir the pot)
1:00 cobra stretch

4x1000m row rest 1:1

10 rounds for time of:
9 thrusters 95/65
35 double-unders

Front squat 3x12 reps

A.
Warm Up
2' Goblet Squat Hold
PVC+MOBILITY
3 RND
5 pull-up
10 Air Squat
ROW 200mt

B.
Forza
Back Squat
5×5 @70%

C.
For Time
3 rnd con Vest
50 DU
25 Pull Up
20 W. Lunges

D.
Forza
EMOM 90" PER 5 SET :90 For 5 Sets
6 P.Press
Partire con 60% e aumentare il carico

E.

TECNICA
Double KB Clean & Jerk
5×10
Set 1: peso medio
Set 2: pesante
Set 3: leggero
Set 4: pesante
Set 5: peso medio

F.
"THE MAMBA"
AMRAP 18'
5RMU /10 C2B
8 POWER CLEAN
24 HIGH BOX JUMP
13 BURPEES

3 Sets Of:
EMOM 3
1 minute : 40 double unders
2 minute : 12 Toes to Bar
3 minute : 12 Pistols
...after that in 2 minutes window HEAVY CLEAN & STOH