Squat clean + front squat + jerk

8 x (1+1+1)x75-90%

Hang squat snatch (below knee) + squat snatch
3 x (1+1)x65-70%
2 x (1+1)x75-80%
5 x (1+1)x85-90%

3 rounds
row 1000m/Ski 1000m/C2Bike 2000m
- rest 1min between rounds
- tavoite sama vauhti kaikilla kierroksilla
- pyri samaan vauhtiin kuin edellisellä viikolla, vaikka lepoaika on lyhyempi

Build to Moderate Complex:
1 Snatch Grip Push Jerk
1 Power Snatch
1 Hang Squat Snatch

Bench press 3 RM, then max reps @ 80 %

Warm up(10)
10 jax
10 knuckle draggers
10 squats
10 plyo
10 plank taps
10 mountain climbers
10 alt side lunge
10 heel grab
10 knee grab
:30 samson per side
100m run

GRT(24)
Run 4:00 walk 2:00 x4
record distance

Finisher
100 flutter kicks
1:00 min quad stretch per

Leppee

5 RFT
20 wallballs 20/14
10 box jump overs
20 sit ups

A
A. Warm Up
3 RND
30" Dead Hang from Pull- Up Bar
10 DB Hang Squat Clean Thruster
Ski 10 Cal.

B. Forza
Ogni 2' per 7 set 14'
5 Touch and Go Squat Snatch
Set 1: 50-60%
Sets 2-6: 65-75%
Set 7: 80%

C. For Time
4 Rnd
8-10 Muscle Ups (In alternativa 12-14 c2b)
20 Alt.DB Squat Snatch 25/15kg

D. Skill

HSPU Strict
HSWALK

E.
Ogni minuto fino a quando riesco a stare nel minuto
Mnuto 1) 15/10 cal.bike
Minuto 2) 3 A.swing
Aggiungere 3 A. swing ogni rnd fino a quando non sto nel minuto

E1 For Time
20 Push Up
50 Wall Ball
Rest 90"
20 Push Up
40 Wall Ball
Rest 90"
20 Push Ups
30 Wall Ball
Rest 90"
20 Push Up
20 Wall Ball
Rest 90"
20 Push Ups
1 max Wall Ball unbroken

F. Optional Acc.
3x 1' Weighted Plank Hold

4×16 Seated Alternating DB Curl
(8 Per lato)
Dumbbell Split Squat
5×20
(10 Per lato)

Back Rack Split Squat
4×15 (2x lato)

5x 20" Back Extension hold

4 Rounds For Time:
18 Ten meter Shuttle Runs
15 Burpees over an Object
12 Toe Raises (Holding weight/post)
15 Air Squats