Partner metcon

8min AMRAP for max reps
Row for cal
One arm devil's press 22,5/15

Partners switching between the movements every 2min

5x2 Front Squat @90%
- Rest 3min btw sets.

• 3-3-3-3-3 of:
BB Power Snatch
3 reps
3 reps
Heavy 3-3-3 reps
Scaldati progressivamente e poi in 3 sets sali sino a una tripla pesante ma ben gestibile con cui senti
di avere altre 2 reps di margine. Poi con quel carico fai altri 2 sets.
No drop n’go. Non staccare mai le mani dal bilanciere ma comunque non usare il touch n’go.

• 5-5-5-5-5 of:
BB Deadlift
5 @ 8 RPE (Load Repeat)
70% 1RM 5 reps
75% 1RM 5 reps
80% 1RM 5-5-5 reps

2 Round of:
BB Deadlifts (100/70Kg) 21 reps
MB Wall Ball (9/6Kg) 21 reps
Row 750/600 m

• 2-2-2-2-2 of:
BB Back Squats
2 @ 8 RPE (Load Repeat)
80% 1RM 2 reps
85% 1RM 2 reps
85-90% 1RM 2-2-2 reps

• 2-2-2-2-2 of:
BB Push Press
2 @ 8 RPE (Load Repeat)
80% 1RM 2 reps
85% 1RM 2 reps
85-90% 1RM 2-2-2 reps

With a partner:
Max distance row
– One partner works at a time
switching as needed.

Warm-up:
3x
15/12 Calories erg
10+10 1-arm upright row
8+8 1-arm overhead squats
15 Knee tucks
5 High box jumps

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A) Overhead squats

Bamboo overhead squats, 3 x 8 - Moderate

Overhead squats
4 x 6 @ 75%

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B) Snatch

3 Rounds of:

3 Snatches @ 64-68%
2 Snatches @ 68-72%
1 Snatch @ 72-76%

Rest 1-2 minutes between sets.

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C) Bonus:

Core:
3x
14 V-ups
:35/:35s side plank hold
24 Starfish crunches

Extra:
4 x 12 Dumbbell hammer curls
4 x 12 Diamond push-ups

3 Rounds of:
7 Glute-ham raise
8 Hip extensions
9 Back extensions
Rest 1-2 minutes between rounds

Kyykky 3x6x70%

Etukyykky 3x8 (noin 30%)

SitUps kiertäen 5x20 (10 / puoli)

Kapea penkki 5x12-20