Non stop 30 minutes ROW

5 Rounds For Time:
5 Deadlifts 110/75kg
20 Double Dumbbell 1-Arm Push Press 22,5/15kg
20/15 Calorie Assault Bike/ 30/24 Calorie Row

5 rounds for time:
400m Run
35 DU
10-8-6-4-2 Snatches
Weights:
Rounds 1-2: 50/35kg
Rounds 3-4: 55/38kg
Round 5: 60/42kg

Scaled: 60-68-75% of 1RM Snatch

This week we are going to let the body recover from the pull/push program. It is recommended to do some mobility movements such as:

• Hanging on the bar
• Easy stretching
• Upper body mobility

Hang Snatch pull 4x6 reps

EILINEN tai

Juoksu-kävelyharjoitus:
- juostaan 1 min + kävellään 2 min
- toistetaan 10 x
- kokonaiskesto 30 min

tai
- 30 min palauttava hölkkä sekä venyttelyt

“Wittman”. Rxd 7 Rounds / mod 5 Rounds

15 KB swings (53/36)
15 power cleans (95/65)
15 box jumps. (24”/20”)

Skill work:

• rowing technique
• air bike technique
• skierg technique
• talk about damper adjustment
• breathing
• strokes

• Mobility Pre Warm up

• Warm up

4 round, 1’ rest tra i sets
7 Sprawl
10 Back Lunges
7 Tuck Ups
10 Push ups

• Workout

3 sets
3’ on 1’ off

25 Double unders
10 Thrusters con bilanciere - 30/20kg
5 burpees con salto oltre bilanciere

3’ rest

3 sets
3’ on 1’ off

25 Double unders
10 Squat clean con bilanciere - 30/20k
5 burpees con salto oltre bilanciere

1) sostituire i Double under con : 40 Single unders/30 Jumping Jack

2) Sostituire i Thruster con bilanciere con : 1 o 2 manubri / Zaino o valigia con pesi

3) Burpees con salto uguale per tutti gli attrezzi

4 rounds for time:

15 cal Echo bike
15 kb swings
20 m double db walking lunges

VX7A