4 kierrosta parin kanssa

200 m row vuorotellen

4 x 5

A.
pvc+mobility

Warm-up
3RND
12 Empty Bar Press
10 Empty Bar Thruster
ROW 300mt

B.
Warm Up P. Clean
Fare pausa nella posizione di front rack e fare poi un jerk per ogni rep
4×3 @ 40-60% 1RM

C.

Hang Clean
EMOM ogni 2' per 12'
3 Reps @ 70%+
e fare un push jerk solo all'ultima rep

D.

AMRAP 12'
15 A. swing
12 Burpees Target
9 Strict HSPU

E.

6 RND
Sprint 20/10 Cal. Bike
Rest 3'

Lavoro Opzionale

A1
Dumbbell Push Press one arm

4×12

poi

Sots Press
(partenza da rack)
5×5

S.Press
2×10

poi

1 Rep ogni 60" per 12'

aumeantare il carico ogni set

Gymnastics
10 Rnd
Run 100mt/200mt ROW

1 Rope Climb

“BOOM BOOM POW”
For Time:
30 Pack Rack Thrusters
30 Burpees
150 Double Unders / 225 Line Hops / 225 Single Unders

Barbell high pull 4x10 reps

AMRAP 22:
22 Jumping Lunges
22 Squat Jumps
22 Handstand Push Ups/Hand Release Push Ups
22 Pack Rack / DB / KB Hang Clean & Jerks

For Time:
50 Burpee Box Jump Overs (24″/20″)
1 Mile Run
75 Power Snatches (75/55)
1 Mile Run
100 Meter Barbell Overhead Walking Lunge (75/55)

Kilos: 34/25

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

RCVR(30)
walk, jog, run or combination of the three for 30:00

Finisher
50 crunches
1:00 quad stretch

VALITSE:
Sama loikkatreeni+ juoksu kuin viikolla 8 tai
sama Juoksu + kuntopiiri kuten viikolla 9, oman tasosi mukaan.

Modified Crossover Symmetry Activation
6-8 toistoa jokaista liikettä 2 sek pidolla joka toiston lopussa.
Kulmasoutu
Taaksevienti
Alasveto
Pystysoutu + Ulkokierto
Vipunostot eteen
Rintaprässi
Taaksevienti tempauksen vastaanotto asentoon
then with just bodyweight
15 hip bridges
10+10 birddogs
5 dynamic squat streches
then
2 sets of :
1:30 air bike or row
10m lunge walk + torso rotation
10m tin soldier walk
20 alt leg v-ups
12 ring row
then workout prep
2 sets of :
8 weighted lunge steps (first set lighter weights than workout weight)
3-5 toes to bars
3-5 pull ups