A.
Five sets of:
Narrow-Grip Overhead Squat x 3 reps @ 3311
Rest 2 minutes between sets

(LAST WEEK OF THIS…goal is to set your hands in your jerk-grip position or even narrower, slowly descend and hold the bottom position for 3 full seconds – the priority should be on mobility and movement mechanics, not load used)

• 3 Round not for time of:
BB Bulgarian Split Squats 15 reps unbroken/side
(Utilizza un peso impegnativo ma che ti permetta di fare 15 reps unbroken)
One-Arm KB Press 15 reps unbroken/side
(Utilizza un peso impegnativo ma che ti permetta di fare 15 reps unbroken)
Handstand Walks 15-30 m o Wall Climb 5 reps

Test 3.1
2 rounds
3 min AMRAP
15 cal row
15 row over burpee
15 dumbbel snatch (20 kg/ 15 kg)
Rest 3 minute between rounds

Test 3.2.
2 rounds
3 min AMRAP
15 KB x 2 thruster (12 kg/ 8 kg)
15 T2B
15 KB x 2 swing (12 kg/ 8 kg)
Rest 3 minute between rounds

Test 3.3.
2 rounds
3 min AMRAP
15 deadlift (75 kg/ 50 kg)
15 wall ball (9 kg/ 6 kg)
15 DU
Rest 3 minute between rounds

Barbell high pull 3x15 reps

3 - 5 x 3+3

Odd object turkish get up !

WOD
3 min max reps DU
2 min rest
3 min max reps odd object over burpees
2 min rest
3 min max rounds:
8 Pike push up + 20 sec L-sit hold on the box

30mins work:
60m Farmer Carry - AHAP
60m Sledpush - AHAP
60m DB Walking Lunges - Moderate weight
20 D-Ball, Stone or Sandbag to Shoulder

Do in any order and split as needed.
Once you have completed one round of each, start the next round and just continue working for 30mins

Max reps
nojapuu dipit

Max reps
tiukka leuanveto

AMRAP 8

2RDS
50 Wallball
10+10 Kettlebell STOH 24/16kg
Then:
remaining time sit ups

(salin ohjelmmoinnissa)

lepoja