Alkulämmittely ja mobility

Voimistelua

Otm 12
4 hspu
20s roikunta tai pito renkailla
20-30s kuppipito

Loppuvenyttelyt

Joka alkava 2 min x 5

5 maastavetoa, oma paino
5 leuanvetoa

7rft
6 seated ring dips
8 weighted seat up
10 DB single power snatch

• 1-1-1-1-1 of:
BB Clean & Jerk
70-75% 1RM

20 min clock:
3 rds
100 du`s
30 cal row
20 wallball 20/14p
+
amrap
20 dumbell snatch alternating
10 burpee over dumbell

20 min amrap
500m soutu
500m juoksu

“Partner Frelen”
400m partner run
42 KB swings 24/16kg
42 Thrusters 42,5/30kg
42 Pull ups
400m partner run
30 KB swings
30 Thrusters
30 Pull ups
400m partner run
18 KB swings
18 Thrusters
18 Pull ups

3x10 Lat pulldown

A

50 du
20 ohs w , plates
15 down & up
20MT DUCK WALK
50 du

mobiliy con PVC per snatch

B

Ogni 2' per 6' (3 set)
Snatch Press x 5 rep

poi

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

poi

EMOM per 8' (8 set)
Snatch Balance x 4 rep
tenere la bottom per 3"

C.
Ogni 2' per 6' (3 set)
Snatch High Pull + Snatch + Overhead Squat x 1 rep @ 60% di 1-RM Snatch

poi

Ogni 2' per 16' (8 set)
Snatch

Sets 1-2 = 2 rep @ 70%
Set 3 = 2 rep @ 75%
Set 4 = 2 rep @ 80%
Set 5 = 2 rep @ 85%
Set 6 = 1 rep @ 90%
Set 7 = 1 rep @ 95%
Set 8 = 1 rep @ 98%

D.
For max reps:
60" di Alt. DMB Snatch 22,5 / 15KG
Rest 30"
30" Box-Facing Burpee Box Jump-Over

Rest 90" e ripetere per 4 rnd

E.
TEAM WOD AMRAP 18'
10 SYNCHRO BURPEES
20 MB CLEAN
30 GTO
20 SYNCHRO W. BALL
100 DU

F.
6' W. UP
TEAM WOD AMRAP 18'
30 CAL. ROW
20 SYNCHRO PULL-UP
30 DB BOX STEP OVER
200MT RUN SYNCHRO
30 BENT ROW

5 sets:
30mt Plate pinch farmers carry (something difficult for 100ft that you can do unbroken)
10 strict Knees to elbows
10 Alt. Single leg Romanian Deadlifts holding light dumbbells in each hand (5 reps per leg each set)