Press
2x5 @ 70%
2x2 @ 80%
- Then use 6 mins to find heavy 3 Rep set

Tai uinti

5 Rounds YGIG

21x Push press
15x OHLunge
9x Thruster
(30/42,5kg)

Amrap 5min
Burpee

Death by Shuttle Run

EMOM Run a 10m Shuttle Run

Add a 10m Run each minute until you can’t complete it.

Minute 1 - 10m Run
Minute 2 -2x10m Run
Minute 3 -3x10min Run .....

Do a Good warm up - and don’t forget the cooldown..

7min amrap
20 singel arm DB push press
20/15cal row
3min rest
7min amrap
15 Kb swing
20 singel arm Kb oh lunges

Recovery.

Sitten alkaa deload. Salin ohjelmaa.

W.UP
ROUTINE MOBILITA' (ERBINI DEL 14 APRILE)

40" GTOH with plate
30" Burpee to Plate
10 Calorie Row
30" Burpee to plate
40" GTOH with plat

4-5
Rest 1 Minute Between Rounds

Side Plank Rotational Press 8-10 per lato

Alternating Single Arm Superman Extensions 10 per lato

SNATCH

EMOM ogni 2' per 3 set 6'
Snatch Press from Receiving x 5 rep

EMOM ogni 2' per 5 set 10'
Snatch Push Press + 2 Overhead Squat

EMOM ogni 2' per 12 set 24'
Snatch senza staccare i piedi da terra

*Sets 1-2 = @ 65% of 1-RM Snatch
*Sets 3-4 = @ 70% of 1-RM Snatch
*Sets 5-7 = @ 75% of 1-RM Snatch
*Sets 8-10 = @ 80% of 1-RM Snatch
*Sets 11-12 = @ 85% of 1-RM Snatch

WOD
"ELF OWL"
AMRAP 5' x 4 set WITH VEST
5 Strict ring dip
10cal/Row
5 Push Press 50-60/35-45
10 HRPU
Rest 2'
Continuare da dove si era interrotto a ogni intervallo.

CONDITIONING
4 RND
250MT RUN ROW
12 Lateral Box Jump Overs
Rest 2'

30 min AMRAP

5 rnds of Cindy’s Cousin
5 Burpees
10 Push-Ups
15 Air Squats
Then
1000m Row

3:00 easy bike, row or run

10 passthroughs

Snatch grip barbell warm up (3-5 reps)
- deadlift
- hang snatch
- OHS
- Power snatch

3 position snatch (floor, below knee, above knee)
Every 1:30 x 7
Min 1-2: 50% (2 sets)
Min 3-4: 60% (2 sets)
Min 5-7: 70% (3 sets)

lepoja