Every 4 minutes x 6

Row 16/14 cal

Hang KB snatches 16 reps (8 /side)

Double Under 32 reps

-idea on liikkua 80-85% effortilla ja joka intervallissa lepoa pitäisi jäädä ihan minimissään 1:15-1:20.

-KB snatchiin sellainen paino, jonka pystyt tekemään 8 putkeen samalla puolella. Maksimipaino miehille 24 ja naisille 16kg.

Pistol squat 4x6-6
Kipping pull up 4x10

"AMRAP in 14 minutes
15 calorie Row
15 Sit-up
15 Power Snatches @42.5/30 kg"

• 2 Round of:
Handstand Push Ups 20 reps
C2B Pull Ups 20 reps
2:00 rest
4 Round of:
Handstand Push Ups 10 reps
C2B Pull Ups 10 reps
Se il lavoro è troppo impegnativo riduci a 2 round anche la seconda parte.

Cl & Jerk complex
EMOM 8 min
1 Deadlift
1 Hang Power Clean
1 Power Clean
1 Push Jerk
- each set must be unbroken

Back squats
8x65%
8x70%
6x80%
6x85%

Front squats
5x70%
5x75%
5x80%
5x85%

Sisäänajo:
Back squats 5 sets of 4 (Tempo 43X)*

• 4 seconds down, 3 second stop and up

10 Sets for Time:
30% of Max Strict Handstand Pushups

5 RFT:
200m Skillmill Run
10 Power cleans 40/30kg
15 Ring dips

Rest 5 min

5 RFT:
15 KBS 32/24kg (eye level)
15 T2B
15 Burpees

Rest 5 min

5 RFT:
250m Row
10 HSPU
30 DU

Power snatch 5x2
Snatch pull 4x3

Tempo 53X2
- 5s Down, 3s pause in bottom, explode up and 2s pause before new rep.