Warm up(10)
3rds
20 jax
10 knee grab
5 pik n grass
100m run

WRK(20)
WRK for 20:00
8 dumbbell power clean
6-10m shuttle runs
8 push ups
6-10m side shuffles
8 leg raise

Finisher
50 bicycles
1:00 hamstring stretch

A

5' DU
PVC+MOBILITY

B

A.
Ogni 2' per 6' (3 sets):
Snatch Press x 5 rep

poi (no rest)

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

poi (no rest)

Ogni 2' per 10' (5 set):
(Snatch Balance + Overhead Squat) x 2 rep

B.
Ogni 90" per 6' (4 set):
Snatch + Hip Snatch

Sets 1-2 = 1 rep @ 80% di 1-RM Snatch
Sets 3-4 = 1 rep @ 85% di 1-RM Snatch

Ogni 90"per 9' (6 set):
Snatch x 2 rep

Partire con 90% di 1-RM

C.
3 rnd max rep
40" Hang Snatche
Rest 10"
40" Bar Facing Burpees

Rest 90"

D

A.
wod endurance

2rnd
200mt run
10 ring row
20 squat jump
10 thruster+plates
20 rotation+plates

B.

TEAM WOD A MRAP 40'
1000MT ROW
3RND
20 BBJO
20 TTR
20 POWER SNATCH
500MT RUN
3RND
20 HPC
20 PULL-UP
20 WALL BALL
300 DU

AMRAP 12':
8 HSPU
15m Lunges@2x22.5/15kg
8 Db hang clean@2x22.5/15kg

EMOM 14'
a) Row cal
b) Burpee over the rower

10 Rounds:
4 Reverse Burpees
6 Push-Ups
9 Air Squats

EILINEN tai

esim.
- reipasta kävelyä 45 minuuttia + venyttelyt tai
- sauvakävelyä 30 minuuttia + venyttelyt

For time

15 DB push press (15-25 lbs)
15 box over steps
15 abmat sit ups
12 DB push press
12 box over steps
12 abmat situps
9 DB push press
9 box over steps
9 abmat situps

“Wittman”. Rxd 7 Rounds / mod 5 Rounds

15 KB swings (53/36)
15 power cleans (95/65)
15 box jumps. (24”/20”)

Work on modified deficit HSPU.

1. Find your max deficit HSPU only feet on the box.

2. Find your max deficit HSPU the knees on the box.

Walking lunges 4x30m
Dumbell row 4x8-8

Skill work:

• rowing technique
• air bike technique
• skierg technique
• talk about damper adjustment
• breathing
• strokes