Buil To A Heavy Triple

On the Minute x 15:
3 Power Cleans
3 Front Squats
3 Push Jerks
Max Bar-Facing Burpees

Barbell: (135/95)

Kilos (61/43)

4 x 6 V.2/120s

3 rounds of:
10+10 One-KB front rack Box steps
20 Russian twists
10+10 Plate G2OH from side
20s+20s Side plank
Rest

3 hang clean high pulls
3 hang muscle cleans + 3 strict presses
3 tempo front squats, tempo 53X1+ 3 push presses
3 hang power cleans to front squat (receive each rep a little deeper, pause 2 seconds in receiving position)
3 clean pull-unders + 3 push jerks
3 hang (squat) cleans + 3 split jerks

– You can break it into sets as needed. Complete the whole thing 2 or 3 times, starting with an empty barbell and adding load on each round if moving well
– Tempo 53X1 = 5 seconds down, 3 second hold at bottom, explode up, 1 second hold at top

A: Squat snatch on Same weight 1-2-3-4-5…
B: Split jerk practice behind the neck+ front up to heavy
C: Emom 6’: 4 squat clean @80% + 3 lat. Burpee

Nei 4 minuti per 5 round
50 du
20 cal bike erg
10 front squat 60kg
Il risultato è il tempo del giro più lento

5 rnds for time w. partner
1 rnd of Cindy each ( YGIG, change after full round)
20 partner wall ball
1 rnd of Cindy each
30 syncro alt. DB snatch @20/12.5kg

TC: 35'

Normal warm up
10 passthroughs

Gymnastics work
EMOM x 10
Min 1: max handstand hold
Min 2: max effort TTB

WOD
Every 3:00 for 30:00 (10 rounds)
10/8 cal bike
12/10 cal row
10 AKBS 50/35
10 goblet squats

Buil To A Heavy Triple