• 4 Sets of:
One-Arm DB Push Press 10 reps/side unbroken
1:00 rest
Double DB Farmer Walking Lunges 30 reps unbroken
1:00 rest
One-Arm DB Row 10 reps/side unbroken
1:00 rest
Double DB Death March 30 reps unbroken

1:00 rest
(Utilizza dei DB il cui peso ti permetta di completare le reps unbroken.)

Warm up
3 rounds
1:00 ski (increase pace each round)
5+5 suitcase deadlifts
5+5 single leg RDL
5+5 single arm db hang squat clean
10 scap pull ups
10 ring row

Test workout movements and climb to clean weight before hitting short metcon :

Penkki 3x1x90% (kisanostoja)
Kapea penkki max1
Ojentajat kuminauhalla 100 toistoa

Conditioning
AMRAP 15:
60 Double-unders
30 Wallballs (20/14#)
15 Deadlifts (245/165#)

2 rounds in 20mins
30 press
20 push press
10 push jerk
5 split jerk
add weight each movement

5 rounds
15 snatches @40/25
10 deadlift with snatch grip @40/25
every 2mins 5 burpees

Kyykyt 3 x 8

Six weeks have passed, and we have came to a completion of our skills season. So enjoy your time with Mary, have fun and do your best! Next monday we will start with strength and conditioning.

Veto+raakatempaus 1+1 nousu

EMOM 10'
even
double under
odd
3 heavy deadlift @120/65