OPTIONAL FINISHER

2-3 SETS FOR QUALITY
10 SLOW Arm Haulers
10 Alt. Plate Around the Worlds
1:00 Thoracic Spine Foam Roll
-Rest as Needed b/t Sets-

Eilinen/lepo

3 sets:
8-10 Neutral Grip DB bench press (Narrow Grip) @ 2111. Press the dumbbells together

8-10 Neutral Grip DB chest supported row @2111 neutral grip chest supported row
8-10/arm Single Arm Dumbbell Overhead squats

M)
WT
Pull - 2 Rounds of
3 Weighted Pull Ups, 6 Pull Ups, 12 Banded Pull Ups
25 Banded Row
3 Weighted Chin Ups, 6 Chin Ups, 12 Banded Chin Ups
25 Banded Drag Curls

BC
3 Rounds
5 Sumo Deadlift High Pull
10 Reverse Banded Deadlift
20 Banded Shrugs
200 M. Run

F) Rest Day

Pausing Ring Dips ( use Progression #2)
https://vimeo.com/175183194
7 x 5 (0:05's at bottom) (+25lbs vest if possible)

6-8sets:

2 power clean / 2s pause knee level/ 65-83%

DROP & GO !!!

Warm up for 20 minutes with scales, L-sits, inversion (handstands), planks, and stretching (SLIPS).

A, Warm Up
15 Band Pull-Apart x 2 rnd
poi
3 Rnd
10 S-Arm DB Clean and Jerks
10 Sandbag Squat
poi
15 Band Pull-Aparts (Palms Up) x2 rnd

B. Forza
Back Squat
3×3 @85%

C.
Skill – For Time

15 Set di 3/5 Unbroken Strict HSPU

D.
For Time
Row 1000mt
10 Clean and Jerk 60/40kg
Row 800mt
20 Clean and Jerk 50/35kg
Row 400mt
30 Clean and Jerk 40/25kg

For time

• 75 wall-ball shots
• 800-meter run
• Max burpee box jump-overs

♀ 14-lb ball to a 9-foot target and 24-inch box
♂ 20-lb ball to a 10-foot target and 30-inch box

• 5 Round not for time of:
Double KB Front Squats 10 reps unbroken
Double KB Push Press 10 reps unbroken
(Utilizza un peso delle KB impegnativo ma che ti permetta di fare le reps unbroken)
Ring Muscle Ups 6/4 reps