"8 Front Squats 80/60
16 Over-the-Bar Burpees
32 Double Unders

6 Front Squats 80/60
12 Over-the-Bar Burpees
24 Double Unders

4 Front Squats 80/60
8 Over-the-Bar Burpees
16 Double Unders "

10 min AMRAP 1
5 x Pull up
10 x Box over burpee
15/ 12 cal row

Rest 2 min

10 min AMRAP 2
10 x push up
15 thurster
20 x deadlift

Rest 2 min

10 min AMRAP 3
15 x air squat
20 x kettlebell clean and jerk
25 x kettlebell swing

RX weights
Barbell 42,5 kg/ 30 kg
Kettlebell 24 kg/ 16 kg

Warm up(8)
3rds
10 pass thru
10 good mornings
10 push ups

Mobility(3)
1:00 min chest opener
1:00 min quad stretch

Intervals
On the minute x10
8 med ball cleans
6 push ups
4-10m shuttle runs

Finisher
30 cuff iso
30 alternating sit ups
1:00 min IT stretch

• (1+1)-(1+1)-(1+1)-(1+1)-(1+1)-(1+1)-(1+1) of:
BB Squat Clean (3’’ pause) + Hang Squat Clean
Riscaldati progressivamente e poi in 3 sets sali sino ad un (1+1) pesante ma ripetibile per altri 4
sets.
Pause above the knees.

Rästi

A: Snatch complex: hip snatch pull +hip power snatch + no feet snatch (technique)
B: Hang Clean + Jerk doubles up to heavy
C: 7’emom clean and jerk x5 @70@ of clean and jerk

Hupsut piti korvata pressillä ja pistoolikyykyt yhellä jalalla alas ja kahella ylös.

EMOM12
1 Power clean + 1 Hang power clean + 1 Hang squat clean
- Start with empty barbell and build to heavy.

Warm up
High knees
Butt kicks
Shuffle swings
Toy soldiers
Toe touches
Walking lunges

WOD
5 min Row @ a pace you can sustain

Rest 1 min

5 min bike @ a pace you can sustain

Rest 1 min

800m run

Rest 1 min

Repeat

4 rounds for time of:

• 100-foot walking lunge, carrying 30-lb. dumbbells
• 24-inch box jumps, 30 reps
• 30-lb. weighted pull-ups, 20 reps