Two rounds of:
Run 400 meters
Dumbbell push press, 55lbs, 12 reps
Run 400 meters
Back squat, 225lbs, 12 reps

EMOM 16

1) 12 alt. pistols
2) 12 - 16 toe to bar
3) 3 MU
4) rest

• 4 Round of:
Rope Climb 3 reps
GHD Sit Ups 21 reps
GHD Hip Exstensions 21 reps
(Selezione la variante di Rope Climb; Standard, Legless o Standard con Vest (9/6Kg))

3-3-3-3-3 of:
BB Hang Squat Snatch
3 reps
3 reps
Heavy 3-3-3 reps
Scaldati progressivamente e poi in 3 sets sali sino ad una tripla pesante (Heavy) ma con cui senti di
avere altre 2 reps di margine. Poi con quell carico fai altri 2 sets.

Seven rounds of:
3 Forward rolls
5 Wall climbs
7 Toes to bar
9 Box jumps, 30" box

-polvennostojuoksu
-kannatpakaroihin juoksu
-yhdenjalan hypyt

yms.

120 min
WU for 10 min

A. Split jerk 15 x 1 @ 65 % + 1 RM, EMOM
3x42.5 3x45 3x47.5 6x50

B. Power snatch
25 30 35 37.5 40 42.5 PR! :)

C. Back squat

D. Skillwork: MU practice for 20 min

Warm up(10)
10 jax
10 heels to rear
10 single leg deadlift
10 reverse lunge
10 plank to bridge
10 lunge
10 spiderman
100m run
:30 pigeon

WRK(20)
On the 4:00 x4
10 db/sb/ hang squat clean
10m shuttle drops
10 push ups

Finisher
50 double crunch
1:00 samson stretch

135 pound Clean and Jerk, 30 reps

Seven rounds for time of:
155 pound Push jerk, 7 reps
7 Chest to bar pull-ups
7 Burpees