EMOM 20

COMPLEX: 1 POWER CLEAN + 1 HANG SQUAT CLEAN + 1 PUSH JERK BTN + 1OHS 50/35KG

3 MIN AMRAP

BURPEES

2 MIN REST

3 MIN AMRAP

THRUSTERS 40/30 KG

2 MIN REST

3 MIN AMRAP

HANG POWER CLEAN 40/30 KG

2 MIN REST

3 MIN AMRAP

WALL BALL 9/6 KG

FOR TIME

15 - 12 - 9

DL100/70

PULLUPS

HSPU

5RFT

6 Complex: 1DL + 1 POWER CLEAN + 1 FRONT SQUAT 60/40 KG

9 RING DIP

12 BOX JUMP 60/50

10 MIN AMRAP

50 DU

25 AMERICAN SWING 24/16

25 TTB

"VENERDI 17"

AMRAP 17 MIN

17 BURPEES

17 AMERICAN SWING 24/16

17 SQUAT CLEAN 50/35

17 ABMAT SITUP

ORE 12.30 APERTI PULITI PROFUMATI E OPERATIVI!!!!

AMRAP 12 ORE

SMONTA, ASCIUGA, PULISCI, RIMONTA...

OGGI SIAMO CHIUSI, PALESTRA E BOX ALLAGATI....

FOR TIME

500 RUN

21 CLEAN&JERK 60/40 KG

21 TTB

500 RUN

15 CLEAN&JERK

15 TTB

500 RUN

9 CLEAN&JERK

9 TTB

5 RFT

3 WALLCLIMB

6 CLEAN&JERK 60/40 KG

9 BURPEES WALLBALL 9/6 KG

6 SQUAT OH 50/35

9 AMERICAN SWING 24/16

12 BURPEES

EMOM 14'

ODD: 1 BEAR COMPLEX @ME + 10 JUMP OTB

EVEN: 5 HSPU

FOR TIME

21 SNATCH 50/30

21 PULLUPS

500 RUN

15 SNATCH

15 PULLUPS

500 RUN

9 SNATCH

9 PULLUPS

500 RUN

Cash in: 600 run

1/2 Cindy

10' AMRAP

5 PULLUPS

10 PUSHUPS

15 SQUAT

Cash Out: 600 run

AMRAP 12'

2 - 4 - 6 - 8 ............. SQUAT OH 60/40 KG

5 WALLBALL 9/6 KG

5 HSPU