A. Warm Up

40" ON 20" OFF Glute Activation+MB
2 RND
20 W. Ball
Ski 400m
10 OHS EMPTY BAR
B.FORZA
1RM Back Squat

C. For Time
AMRAP 16'
10 Power Snatch 45/30KG
10 GHD Sit Ups
60 DU

D. For Rep
5 RND
2' ROW
90" BIKE
60" BURPEES
90" REST

E. FROZA
OGNI 90" X 4 SET
8 Push Press
Partire con 70% e aumenatre il carico a ogni set

E1 For Time
21 C2B
21 Squat Clean 70-60/50-40KG
Rest 60"
18 C2B
18 Squat Clean 70-60/50-40KG
Rest 60"
15C2B
15 Squat Clean 70-60/50-40KG
Rest 60"
12 C2B
12 Squat Clean 70-60/50-40KG
Rest 30"
9 C2B
9 Squat Clean 70-60/50-40KG
Rest :30
6 C2B
6 Squat Clean 70-60/50-40KG

E2 Skill
Alt. Touch and Go DB Snatch
5×10
Set 1: Peso leggero
Set 2: pesante
Set 3: medio
Set 4: pesante
Set 5:Peso leggero

F. Lavoro opzionale

Barbell RDLs
4×15
DB Bench Press
5×20

5 sarjoja

• 60 Min of:
Assault Bike @ 60-70% MHR

WARM UP
3 Rounds

20 squats
20 crab reach
20 squat rotation

STRENGTH/SKILL
Emom15min
1. 30 sec handstand hold
2. 30 sec crab hold
3.30 sec Bear crawl hold

WORKOUT
5min amrap
30 jumping jacks
20 squats
15 presses

rest 2 min

3min amrap

10 burpees
10 thrusters
10 sit ups

COOL DOWN

10min calm breathing and relaxing.

30 Power Snatches (135/95)

6 x 3 Russian Dips

https://vimeo.com/177465931

VK Engine

2 Rounds For Time (65-70% Effort)

• 4000m C2 bike
  
• 2000m Row
• 1500m Run

(1+1)-(1+1)-(1+1)-(1+1)-(1+1)-(1+1)-(1+1) of:
BB Squat Snatch (3’’ pause) + Hang Squat Snatch
Riscaldati progressivamente e poi in 4 sets arriva sino ad una (1+1) quasi massimale dopodiche con
il 90-95% di quell carico fai altri 3 sets.
Pause above the knees.

5 Min EMOM of:
Double Unders 30-50 reps +
• 3 Round Not For Time of:
Ring Rows (Feet parallel on ring) 10 reps
Close-Grip Push Ups 10 reps
Air Squats 15 reps
Strict Toes to Bar 5 reps

Alkulämmittely ja mobility

Tehdään leukoja kuminauhalla

On ja off 30s/30s
Viivajuoksu
Istumaan nousu
Burpee

Loppuvenyttelyt