Tempaus

A.
Mobility+PVC

W.up
2rnd
2' Wall Squat
90" H. Hold
60" H.position + plates
Poi
3 Rnd
10 Horizontal Ring Row
20 push-up
10 Lateral Bar Burpees over KB
10+10 KB Hang Power Clean

B.

Strenght WL
W.Up
partite con @30% e arrivare @60%
poi iniziare i set

Squat Clean
6×5 @60%
Drop and Reset NO Unbroken
Rest 90" tra i set

C.
FOR TIME
15-12-9-6
C2B/
Power Snatch 40-50/25-35kg

D.
CONDITIONING - For rep
4 rnd
AMRAP 3'
Max DU
AMRAP 2'
BB Front rack
AMRAP 1'
Sit Up+Plates
Rest 2'

E.
OPZIONALE
V-Up Complex 3×10

Pistol 4×16 (8 per lato)

5 min
50 goblet squat
AMRAP Burpee

2 min rest

5 min
50 sit ups
AMRAP kettlebellswing

2 min rest

5 min
50 reverse alternating goblet lunges(25 per leg)
AMRAP box jump

2 min rest

5 min
50 single arm kb thruster
(25 per arm)
AMRAP cal row

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On the Minute x 15:
3 Power Cleans
3 Front Squats
3 Push Jerks
Max Bar-Facing Burpees

Barbell: (135/95)

Kilos (61/43)

Warm up(10)
3rds
10 jax
10 windmills
10 knee grab

WRK(20)
WRK 9:00 REST 2:00 WRK 9:00
12 dumbbell deadlifts
12 step ups
12 dumbbell hop overs
12 bent over row
12-10m shuttle runs

Finisher
30 leg extension to hip raise
1:00 hamstring stretch

For 60 Mins
1000/800m Row Or Ski / 2000/1600m Bike
100 Rope Jumps
15 x (7.5+7.5) Shuttle Runs
30 Light Kb Swings
10+10 One arm ring Rows
3 Wall walks
*Easy 4-5/10 rpe

Weighted Ring dip 3 RM

A: No hook no feet snatch doubles up to heavy

B: No contact squat clean + squat clean 3x1 @80%

C: split jerk practice from rack

4 Rounds for quality:
10 Double DB Incline Rows
10 Reverse Grip Cable Lat Pulldowns
10 Double DB Skull Crushers
- Rest 2min btw rounds

For Time:

15 Power Clean and Jerks (155/105)
800 Meter Run
30 Toes to Bar
800 Meter Run
30 Toes to Bar
800 Meter Run
15 Power Clean and Jerks (155/105)

Kilos – (70/48)