As many Reps as Possible in 4min.

10 Front Squats

10 Box Jumps 50 cm

15U Girls Front Squats 25 kg
15U Boys Front Squats 35 kg
All Divisions 20″ Box (Please show measurement in video)

EMOM 10'
1* Power Clean & Push Jerk

EMOM 10'
3* Push Press
3* Clean High Pull

3*5 press

Rinnalleveto riipusta tekniikka

5 x 3

Run/Bike

35 Double Unders
11 Front Squat
7 Burpee Box Jump

• EMOM x6:
  1.) Row
  2.) Burpee
  3.) Bike

• Mobility ...

3 rounds

snatch deadlift to knee x 5
snatch pull to pockets x 5
snatch high pull x 5
(5 sec eccentric)

3 rounds

Muscle snatch x 5
Power snatch x 5
Power Snatch + OH Squat x 5
Full Snatch From Deck x 5

Strength

High Hang Snatch 2 x 5

Mid Hang Snatch 3 x 5

LUNEDI
A
5' DU (cercare max rep unbroken)
PVC+MOBILITY

20'
Tabata Wall Ball
Tabata Sumo Deadlift High-Pull 40/25kg
Tabata Box Jump  
Tabata Push-Press 40/25kg
Tabata Row ( calorie) 
Tabata : 20" on e 10" off, per 8 intervalli di ogni movimento - per un totale di 40 intervalli. 

 Il punteggio finale è il totale dei punteggi per ciascuno dei 5 movimenti. 

B

Front Squat
Set 1-5 rep @ 55-60% 
Set 2-5 rep @ 65-70% 
Set 3-4 rep @ 75-80% 
Set 4-2 rep @ 80-85% 
Set 5-2 rep @ 85-90% 
Set 6-1 rep @ 90-95% 
Set 7-1 rep @ 95 +% 
Set 8-1 rep @ 100% 

poi eseguire con il 70% del carico set 8, max rep di front squat

C

For max rep:
2' BMU/C2B
Rest 60"
90" BMU/C2B
Rest 60"
60" BMU/C2B

POI

For time:
30/20 CaL. Bike
20 Burpee BJO
30/20 CaL. Bike

D

4 RND
3 Rope Climbs
20 DB Snatch
15 TTB

Rest 2'

E

LAVORO ACCESSORI
DB Bench Press 3 × 12, 3 × 6-8 
Standing Arnold Press 3 × 10-12 
DB Jump affondi 3 × 10 
Renegade Rows 3 × 10-12 / arm 
DB Deadlift Rumeno 3 × 12-15

4 sets:
20 steps DB Death march

10 Incline DB bench press
10 Tall Kneeling Banded Good mornings

*He demonstrates 2 foot positions in the video, choose which ever feels more comfortable or you can alternate each set. The main take away here is to SQUEEZE your glutes

3 kierrosta
3 min askellus boxile
3 min soutu
3 min heiluatus /kevyt
3 min ak kävely
3 min lepo