• 5 Min EMOM of:
Double Unders 30-50 reps +
• 3 Round Not For Time of:
Kipping Pull Ups 5-10 reps
Handstand Push Ups 5-7 reps
Double DB Walking Lunge (light weight) 16 reps
Ring Front Plank 0:30-1:00

W.UP
Routine mobility (N. Erbini)
poi
3x40" HOLLOW ROCK

POI

20-15-10
KB Deadlift
PIKE PUSH-UP
Cal.- Row/40-30-20 du

STRENGHT PL
Deficit Deadlift (RIALZO SOTTO I PIEDI)
10×3 @65-67%

Conditioning
For Time
4 Rnd
8 POWER CLEAN
4 BMU/RING
10 POWER CLEAN
4 BMU/RING
80 DU

CARICO (70-60/50-40KG)

OPTIONAL LEG
3-4 RND

Kettlebell Squat Side Lunge Complex 10-12 PER LATO
(ESEGUIRE UN GOBLET SQUAT E POI UN LATERAL SQUAT A DX UN GOBLET SQUAT E POI UN LATERAL SQUAT A SX)

SUPER SET
Jump Squats 10

REST 90"

Scoring:

SKILL - SNATCH
OGNI 90" PER 12'

1 Drop Snatch + 2 Pause OHS (3" NELLA MASSIMA ACCOSCIATA)
youtu.be/zX3VV2MSy7w
(DROP SNATCH)

OGNI MINUTO PER 10'
1-2 REP SQUAT SNATCH (60-70%)

WOD - FOR REP
AMRAP 9'
300mt ROW/200m Run
10mt HSW
Rest 3'
AMRAP 7'
300mt ROW/200m Run
10mt HSW
Rest 3'
AMRAP 5'
300mt ROW/200m Run
10mt HSW

(HSW= LIBERE/A MURO/PIEDI SUL BOX O SUPPORTO.
NEL CASO NON SI HA LA SKILL, CONSIDERARE 90" PER LE VERSIONI SCALATE)

OPTIONAL

Strict Toes to Bar 3×10

Dumbbell Push Press 5×20

Aikaa vastaan:

1000m run
100 air squats
80 kb swings 24/16
60 push-ups
40 pull-ups
20 weighted box step overs, 24/16 KB

WEIGHTLIFTING

4 rounds, rest as needed

2 Push Press + 3 Push Jerk + 4 Split Jerk

Find heavy of the day, RPE 4-5

Puijon Portaat (Vihreä osuus)

Alkulämmittelyksi 10 minuuttia hölkkää tai reipasta kävelyä.

1.Kävellen
Rauhallisesti alhaalta ylös.
2.Hölkäten
Pyri menemään koko matka hölkkä askeleella. Syke nousee edelliseen verrattuna.
3.Niin kovaa kuin uskallat
Lähde alhaalta rohkealla vauhdilla ja pidä se niin pitkälle kuin pystyt. Lopun voit kävellä.

Toista kolme kertaa, eli yhteensä 9.

Levätä voit ylhäällä. Alas päästyäsi lähde heti seuraavaan yritykseen. Juomaan ehtii treenin jälkeenkin :)

A: Hip power snatch+ hang power snatch+ power snatch moderate weight
B:Double power clean+ split jerk
C: Emom 5’: 4x Cluster @65% of cluster

Warm up:
Lunge + push up x 5 + 5
Thruster x 10
Hip mob. 10 + 10
Plank rotation 5 + 5
Skipping / Row / Jumping jacks 30 s

X 3

4 rounds
Push press 10-8-6-4
Squat 14-12-10-8
Heavy & slow russian twist 20-16-12-8

EMOM
1. Squat + sit up x 10+10
2. Push up + superman rocks x 10+10
3. Sumo squat + Plank rotation x 10+10
4. Push press + sit up x 10 + 10
5. Skipping / row / jumping jacks 30s

X 4

Accumulate 10 minutes of plank

Warm up
2rds
100m run
20 mountain climbers
10 single leg deadlift-no weight
20 bicycles
10 squat jumps

WRK(10)
Chris and John sprint challenge
30 kettlebell swings
400m run
15 burpees
400m run
30 upright row/ring rows/pull ups

Finisher
40 alt leg raise
1:00 quad stretch

AMRAP in 8 minutes

• 40 double-unders
• 10 hang power snatches

♀ 65 lb
♂ 95 lb