4 rounds for quality

1-9 Ring MU
20 abmat sit ups

Scale 1 round to:

9 parallel ring rows
9 parallet push ups (on DBs)
20 abmat sit ups

Split jerk From Rack

5 x 2 x 70-80%

A.
Warm Up

PVC+MOBILITY

2 Rnd
1' Glute Activation MB
15 Empty bar RDL
20 Knees to Elbows
25 Calorie Row

B. Forza
Back Squat
4×4 @80%

C. Forza

For Time
10 Squat Clean & Jerk @70%
Rest 1'
8 Squat Clean & Jerk @75%
Rest 1'
6 Squat Clean & Jerk @80%

D. For Time
20 DU
20 HSPU
10 Rope Climb
40 DU
20 HSPU
8 Rope Climb
60 DU
20 HSPU
6 Rope Climb
80 DU
20 HSPU
4 Rope Climb

E. Skill
EMOM per 10'
Ogni minuto
7-10 Unbroken TTB

F.
AMRAP 14'
2 Rnd
10 Deadlift 100/70kg
20 W. Ball
Rest 1'

G. For Time
27-24-21-18-15
Bar Facing Burpees

alt. KB snatch
Rest 3:00:

H. Optional
1-3 SET
DB Bench Press 4×15

Dead Hang to pause L-sit Hold 5 set da 60-90"

Run 8x 400m

Run 8 x 400 m, 90 min rest in between

3 min max toistot naruhyppy
2 min max toistot varpaat tankoon
1 min max toistot etunojapunnerrus
3 min max toistot burpee
2 min max toistot linkkari
1 min max toistot vauhtipunnerrus käsipainoilla

Tulos toistot yhteensä

Clean and jerk

10 x 1 @ 78+% go every 1:00-1:30

– First lift @ 78%. If you make a lift you add 3%, if you miss a lift you take off 5%. (Ex. 78%(V)–>81%(V)–>84%(X)–>79%…)

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

2 RND
Run 200mt/Row 250mt
10mt Bear Crawl
20 Air Squats
30 Jumping jacks
20 Hollow Rock
10 Superman

B

Front Squat
5 – 5 – 5 – 5 – 5 @60% 1RM
POI
C.
Ogni 3' , per 15' (5 sets):
2 Clean + 2 Front Squat + 2 Jerk
Fai il primo clean, droppa, esegui poi il complex indicato
Set 1-3 = 1 rep @ 65-75% of 1-RM Clean & Jerk
Set 4-5 = 1 rep @ 75-80% of 1-RM Clean & Jerk

D.
Ogni 2', per 4' (2 sets):
Clean & Jerk x 1 rep @ 80% of 1-RM Clean & Jerk

E
Ogni minuto, per 21'
Minuto 1 – 6 Bar-Facing Burpee + 6 Deadlift
Minute 2 – 6 Bar-Facing Burpee + 30 DU
Minuto 3 – 6 Bar-Facing Burpee + 10 Wall Ball

F.
For time:
10-9-8-7-6-5-4-3-2-1:
Hang clean & jerk @60% 1rm
pull-up

Lämmittely ja mobility

Etukyykky

10min amrap
50 naruhyppyä
8 gtoh levypainolla tai pallolla

Loppuvenyttelyt

LU-
NEDI
A
5' DU (cercare max rep unbroken)
PVC+MOBILITY

Run 200mt/Row 250mt
10mt Bear Crawl
20 Air Squats
30 Jumping jacks
20 Hollow Rock
10 Superman

B

A.
Ogni 3' per 15' (5 set):
2 Clean + 2 Front Squat + 2 Jerk

I primi 3 set = 1 rep @ 65-70% di 1RM Clean & Jerk
i set rimanenti = 1 rep @ 75-80% di 1RM Clean & Jerk

C.
Ogni 2' per 15' (5 set):
Clean & Jerk x 1-2 rep @ 85% of 1-RM Clean & Jerk

D.
Ogni 2' per 14' (7 set):
Front Squat

set 1-3 = 3 rep @ 70%
se4-5 = 3 rep @ 75%
Sets 6-7 = 2 rep @ 80%

E.
Ogni 2' per 16' (8 set):
1) 4 Power Clean + 10 Back Squat
2) 20 DU + 10 C2B

F.
AMRAP 12'
12 Pistol Squat
10 DB (5+5) Push Press 20/15kg
8 ring dip

EILINEN

TAI

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

TAI
- 30 min palauttava hölkkä sekä venyttelyt