KB C&J technique

3 x 10 varpaat tankoon

3 x 1 min L-pito roikkuen tangosta

5 Min AMRAP of:
Strict Handstand Push Ups

3-3-3-3 of:
BB Back Squats
3 @ 9 RPE (-5% Load Drop)
80% 1RM 3 reps
85% 1RM 3 reps
85-90% 1RM 3 reps
80-85% 1RM 3 reps

• Interval of:
1 Interval of:
Row 0:30 @ max Kcal
Full and complete rest. Registra il numero di Kcal
4 Interval of:
Row ½ Kcal of 0:30 @ max effort
Full and complete rest each interval. Registra le Kcal fatte ad ogni interval
Il primo interval è di 0:30 @ max Kcal gli altri 4 @ max effort alla metà esatta delle Kcal fatte nel
primo.

Strength: 20 mins to build up to a 1rm front squat
0-10 (a set every 2 mins)
5x3-3 sec pause squats@70% and build
10-20 find a 1rm

Wod: 8 min ascending ladder
1/2/3/4......
RMU
HSPU

Wod: use this Wod to work on quality in your reps , pace it and work on meeting movement standards.

"The Seven"

Seven rounds for time of:
7 Handstand push-ups
60/42,5kg Thruster, 7 reps
7 Knees to elbows
110/75kg Deadlift, 7 reps
7 Burpees
7 Kettlebell swings, 32/24kg

10-9-8-7-6-5-4-3-2-1
toes to bar
single leg squat e.l.
lunge e.l.
every 3min 5 burpees

For time:
21-18-15-12-9-6-3
- Thrusters (95#, 65#)
- Bar Facing Burpees

Lived to talk about it. Happy to complete this and be a part of it.

3-5 x työntöveto + rinnalleveto riipusta + rinnalleveto maasta, 70-75 %