A. Warm Up
5’ DU
3 RND
8 Burpee to Plates
10 Plate GTO
60” Plank

B. Forza
EMOM Ogni 2’ per 16’
4 Front Squat
5” discesa
1” pausa
Fast salita
Set 1: 50-60%
Sets 2-7: 60-70%
Set 8: 70-75%

C. Conditioning – For Time
10 Burpee Box Jump Over
2 DB Box Step Overs 22,5/15kg
10 DB Shoulder to OH
8 Burpee Box Jump Over
4 DB Box Step Overs
10 DB Shoulder to OH
6 Burpee Box Jump Over
6 DB Box Step Over
10 DB Shoulder to OH
4 Burpee Box Jump Over
8 DB Box Step Over
10 DB Shoulder to OH
2 Burpee Box Jump Over
10 DB Box Step Over
10 DB Shoulder to OH

D. For Time
4 Rnd
10 Hang Power Clean (60-50/45-35kg)
15 TTB
Rest 90”

E. Emom
Ogni 2’ per 5 set 10’
Max Rep Double Dumbbell Squat Clean 25-22,5/20-15kg
In 60”

F. Lavoro Opzionale
V-Up
3×20
Weight Vest Pistol
4×16
(8 Per lato)
Dumbbell Bench Press
5×20

A.
Warm Up
AMRAP 6'
10 Goblet Squat
5 Burpees
25 DU

Couch Stretch 2' per lato

B.
Snatch:
Possibilmente non mollare mai il bilanciere
Snatch Romanian Deadlift x 3 rep (Gambe tese partenza dal basso)
Snatch High Pull partendo sotto il gimnocchio x 3 rep
Muscle-Snatch x 3 rep (snatch a gambe tese partendo dal basso)
Overhead Squat x 3 rep
Snatch Push Press x 3 rep
Snatch Balance x 3 rep
Hang Power Snatch x 3 rep
Snatch completo x 3 rep

primo round Empty Barbell
secondo e terzo caricare poco, ma caricare (30/35-20/25kg)

C.
EMOM OGNI 2' PER 12' 6 SET
Hang Snatch + Snatch
1) 60% of 1-RM Snatch
2) 65% Set
3) 70%
4) 75%
5) 78-80%
6) 80-85%

D.

EMOM OGNI MINUTO PER 10'

10 TTB
2 POWER SNATCH

Partire con 50% 1Rm e aumentare ogni set

E.

3 RND
(NON ANDARE AL 100%)
800MT Row
10 Strict HSPU
30 Russian Swings 32-24/24-20KG)

LAVORO OPZIONALE

A.

8 Rnd
12/7 Cal. bike
7-10mt HS Walk (in alternativa 20 mt f. carry)
Rest 1'

B.

4 RND
Weighted GHD Hip Extensions x 8 rep
rest 30"
GHD 20 REP+MB

30-40 band pull aparts
then with miniband
15+15 banded side steps
15+15 banded monster walk
10 banded hip bridges
10+10 single leg hip bridges
10 banded dynamic squat strech
then with barbell 2 rounds
5 romanian deadlifts + 5 hang muscle clean + 5 front squats + 5 push press + 5 thrusters + 5 good mornings

5 Min EMOM of:
Double Unders 30-50 reps +
• 3 Round Not For Time of:
Butterfly C2B Pull Ups 5-7 reps
Strict Ring Dips 7 reps
One-Arm KB Overhead Walking Lunge Dx (light weight) 10 reps
One-Arm KB Overhead Walking Lunge Sx (light weight) 10 reps
GHD Sit Ups 10 reps

A,
Bulgarian Split Squat 16-16-16

Use the heaviest weight you can for each set.
Rest as needed between sets.
3x8 L/8 R

B,
For time:
40/35 Bike Calories
-- then --
15 Ring Muscle-ups
21 GHD Sit-ups
12 Ring Muscle-ups
15 GHD Sit-ups
9 Ring Muscle-ups
9 GHD Sit-ups
-- then --
40/35 Bike Calories

Goal: sub 15 mins

C,
For time:
Row, 5 km

Every 2 mins complete:
10 Med Ball Press Jack Press Jacks @9/6kg

Bodyweight only strength

1min on
1min off
3 rounds per exercise
Complete all sets per exercise before moving on to the next.
Aim to do the first set at a harder scale than usual
Aim for a big set and then break up as required do not break up to achieve to the most reps in a minute

1) strict pull ups
2) strict hspu/box hspu/pike push up
3) strict chin ups
4) strict dips
5) perfect press ups

1min test
+
40% of max reps
40% of max reps
50% of max reps
Max effort
30% of max reps

Rest 1min between sets

Kirjoita kommentteihin toistomääräsi kierroksilta, yhteensä kuusi kierrosta!

10 Minutes of ”Recovery” Work
– Choose between bike, jog, row, or light sledpull

A: Snatch dedlift + hang power snatch + hang snatch 4x3
B:Pause clean pull + hip clean + hang clean up to heavy
C:10’ Emom: Clean pull 50-60-70-80-90-100% + 4x3 @110% of clean

10 rounds:

10 x thruster (20 kg)
10 x vatsalinkku

5 rounds:

5 x leuka (3 puhtaana ja 2 kumpparin avulla)
5 x dippi laitteessa omalla painolla