Deadlift
10, 15, 20, 15, 10

Keep good form and move well

• 15-20 Min Practice of:
BB Overhead Walking Lunge 10 m
One-Arm DB Overhead Walking Lunge Dx 10 m
One-Arm DB Overhead Walking Lunge Sx 10 m
D-Ball/Sandbag Clean or Shouldering (50-60/30-40Kg) 4-6 reps
Scegli un peso impegnativo ma ben gestibile per lavorare unbroken per 10 m mantenendo il focus
sulla corretta postura della schiena e delle spalle che devono restare attive e in linea di spinta.

Aikaa vastaan

21-15-9

Polven nosto
Käsipainotempaus

Joka kierroksen välissä
1 min lankkupito

For time:
15 burpees, jumping over the barbell
225-lb. clean and jerks, 5 reps
12 burpees, jumping over the barbell
225-lb. clean and jerks, 4 reps
9 burpees, jumping over the barbell
225-lb. clean and jerks, 3 reps

Technique:
Power clean
Push jerk
Split jerk

12 OTM
1. 3 power clean
2. 1 push jerk + 1 split jerk

10 Rounds - Time Cap 15'

10 Wallball (9/6)
2 Clean & Jerk (60/43)

P.Snatch
1x3 (75%)
7 set.

Ennen jokaista treeniä, niin kaun kuin toisin mainistaan

5*30 vatsaa, erilaisia
4*15-20 back extension

WT
Push
M) 2 rounds of
F) 1 round of except for tricep is 2 rounds

9 Decline Bench Press
15 Banded Chest Fly
21 Push Up

9 Ring Dip
15 Box Dip
21 Banded Skull Press

9 Military Press
15 Wall Balls
21 Banded Front Raise

BC
400 M. Run
10 Min wall ball & push up ladder
400 M. Run

10x40sec on/20sec off
-mountain climber
-hollow hold
-plank wall up
-windshield wiper
-1-Leg v-up