Kahdella kuulalla 3x:
3x rinnalleveto + 3x työntö + 5m askelkyykkykävelyä kuulat pään päällä suorilla käsillä

2RDS

35 GHDSU
15+15 Side crunch kb/db

10-8-6-4-2 reps:

strict pull ups
strict press @moderate load

Go every 3:30

OTM 20 min

2-pos tempaus

AMRAP 20min:
20 KBS 24/16
10 KB Push Press (left) 24/16
10 KB Push Press (right) 24/16
20 Burpees

lklklklklklklklklklkk

-Skin the cat
-Etuvaaka + takavaaka
-Pidot
-Kippaus, muscle up

REST DAY

LÄMMITTELY
Circuit
2 kierrosta, 60s./20s.
1. Mittarimato kierrolla
2. Tuulimylly oik.
3. Tuulimylly vas.
4. Vaaka kuminauha polven ympäri oik.
5. Vaaka kuminauha polven ympäri vas.
6. Rangan ojennus-pyöristys rullan päällä

EMOM 15
Opetellaan ensin liikkeiden tekniikat
12-15x maastaveto KK
10-15x Slam ball olalle + paiskaus
16-20x Gorillasoutu
6-8 kcal hiihto/soutu/pyörä
Lepo

A.
50 du
20 ohs w , plates
15 down & up
20 s. walk
50 du

mobiliy con PVC per snatch

B.
Ogni 2' per 6' (3 set)
Snatch Press x 5 rep

poi

Ogni 2' per 4' (2 set)
Snatch Press x 3 rep

poi

EMOM per 8' (8 set)
Snatch Balance x 4 rep
tenere la bottom per 3"

C.
Ogni 2' per 6' (3 set)
Snatch High Pull + Snatch + Overhead Squat x 1 rep @ 60% di 1-RM Snatch

poi

Ogni 2' per 16' (8 set)
Snatch

Sets 1-2 = 2 rep @ 70%
Set 3 = 2 rep @ 75%
Set 4 = 2 rep @ 80%
Set 5 = 2 rep @ 85%
Set 6 = 1 rep @ 90%
Set 7 = 1 rep @ 92%
Set 8 = 1 rep @ 95%

D.
For max reps:
30 " GTO Max rep
Rest 15"
45" di Bar-Facing Burpees

Rest 90" e riopetere per 4 rnd

E.
3 rnd
Stiff Leg Deadlifts x 10 reps (trovare un carico adeguato)
Rest 2 minutes

F.
TEAM WOD AMRAP 18'
20 DEVIL P. ONE ARM
4 ROPE CLIMB
30 TTB
40 CAL. BIKE
20 RING DIP

G
6' W. UP
TEAM WOD AMRAP 18'
30 CAL. ROW
30 P. SNATCH
60 DU
30 FRONT RACK W. LUNGES
30 MB BOX STEP ON HIGH