Every 2 mins
(7 rounds)
6 Power Snatch (155/105)
10 Bar Facing Burpees

4 RFT
20/15 cal Row
2 Wall Walks
14 DB Snatch

21-15-9

power cleans 60/40kg
wall balls 9/6kg

start of every round 400m run

If you are completing as an individual effort today, complete the following:

3 Rounds:
AMRAP :30 – Calorie Row… Rest :30s
AMRAP 1:00 – Calorie Row… Rest 1:00
AMRAP 1:30 – Calorie Row… Rest 1:30

Harjoitellaan

*Bar MU kumpparilla
*Hyppy Bar MU
*Rengas MU jalat lattialla
*Kippi renkailla

Jos MU menee, harjoittele saamaan 2 putkeen

wall balls
sit ups
push ups
bench press

12 min EMOM
min 1 - 1-2 rope climbs
min 2 - 30 double unders
min 3 - 30 sec tripod hold

And then...
Kipping Handstand Push Ups
5x5

Eiline/Lepo

Deload viikkoa seuraavaksi

Strength
Anterior
5-5-3-3-3-1-1-1-1
Push Press

30 sec plank hold after each

Metcon
Amrap 21
1 Circle Run
9 Banded Shoulder Fly
15 Banded Curl
21 Banded Fly

In 5 Min O’Clock of:
BB Low Hang Squat Snatch (Heavy) 1 rep
Scaldati sino al 80-85% 1RM poi scarica totalmente il bilanciere e partendo da bilanciere scarico
trova una singola pesante in 5 minuti.