perform 5-10 rope climbs

• 4 Round of:
One-Arm DB Squat Snatch (22.5/15Kg) 10 reps
Row 15/10 Kcal
Double Unders 45 reps
2:00 rest each round
Ogni round va affrontato a max effort!

Pull ups- EMOM 12min
3-5 reps

8 min AMRAP
6 inch worm
10 Hand Release Push Ups
5 Pull-ups

• 12 Min E2MOM of:
Ogni 2:00 x 6 sets:
Assault Bike 1:00 @ max Kcal

EMOM 5

muscle snatch + snatch drop

2+2@30-40%

10m 4-Step Walk video
Lunge Flow video

”Schmalls”
1000m Row
Then, 2 rounds
50 Burpee
40 Pull up
30 One-legged squats
20 kettlebell swings 24/16kg
10 Handstands push ups

EILINEN tai

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

3 Romanian deadlifts
3 snatch high pulls
3 muscle snatches
3 tempo overhead squats (OHS), tempo 23X1
3 snatch balances
3 power snatches to OHS (receive each rep a little deeper, pause 2 seconds in receiving position
3 snatch pull-unders
3 hang (squat) snatches

– You can break it into sets as needed. Complete the whole thing 1 to 3 times, starting with an empty barbell and adding load on each round if moving well
– Tempo 23X1 = 2 seconds down, 3 second hold at bottom, explode up, 1 second hold at top

• 5 Min EMOM of:
Double Unders 30-50 reps +
• 3 Round Not For Time of:
Strict Wide-grip Pull Ups 5 reps
Strict Handstand Push Ups 5-7 reps
Pistol Squats 10 reps
Toes to Bar 7 reps