A.
2' Glute Bridge
2' Air squat
PVC+MOBILITY
3 Rnd
8 Hang Clean Thrusters (PARTENZA DA HANG E NON DA TERRA)
24DU

B.
7'
40" ON
20" OFF
POWER CLEAN MAX REP (CARICO MEDIO)

C.
AMRAP 20'
28 M. CLIMB
21 HSPU (PIKE PUSH UP)
14 A. SWING

D. For Time
4 Rnd
10 squat clean
20 w. lunges BB front rack
Rest 2'

E.
12 Rnd
7 TTB
17 toe to touch

F.
3×10 Hip Extensions

5×20 Banded Strict Pull Up (se non avete l'elastico tenete 6-8 strict pull-up)

-3 x 3 lisäpainoleuka (hae vöitä isosta salista)
TAI ne jotka ei saa leukoja tekee 3 x 3 jarrutusleuanveto + 3 x 20 sek leuanveto pito

-3 x 1 legless köysi / legless niin ylös kun menee

KEHONHUOLTOVIIKKO
EILINEN / PK-LENKKI + LYHYET KEVYET DYNAAMISET VENYTTELYT, kesto 10min

-Harjoitellaan pysty- ja vauhtipunnerrusta

3 x 5 vauhtipunnerrus, sopiva paino.

Käydään läpi kippi + kippi polven nosto

A
A. Warm Up
3' MB Glute Activation
3 RND
10 Single Leg Banded RDL (Per lato)
10 Plate GTOH
10 Squat Jump to Plate

B
B. Forza
Back Squat
5×5 @75%

C. For reps
AMRAP 8'
5 Power Cleans 75/50kg
25 DU

D.
Ogni 4' per 24'
1000/800m Row
rest 2'

E. Forza
Ogni 90" per 4 set
8 Push Press
Start 75%

F. For Time
Ogni 7' per 3 set 21'
400/350m Row
8 HSPU strict
4 Deadlift 90% 1rm
8 HSPU Kipping
400/350m Row

G. Skill
3 Rnd
5 Rope Climb
Rest 3' ogni rnd

Amrap deadlift@80%

• For Time:
DB Box Step Overs (60/50 cm) (22.5/15Kg) 100 reps accumulated
Every 2:00 from the start perform:
Toes to Bar 10 reps
Accumula 100 DB Box Step Overs e ogni 2 min compreso l’inizio effettua 10 Toes to Bar
16 Min Timecap

10-10-8-8

max rep