Mag 2019

Giovedì 230519

2x (Hang High Squat Snatch + HSS + OHS) @50%
2x ( ) @60%
2x ( ) @70%

Skill: KB/DB HC&PP

For Time (15′)
300mt Run
30 A. Swing (24/16)
300 mt Run
60 B. Lunges
300 mt Run
30 KB/DB HC&PP  (20/16)
300 mt Run
60 Squat

Venerdì 170519

6×4 FS @ 50% 3″ discesa, 3″ pausa sotto, 0″ risalita, 2″ pausa in piedi

Skill: Pull-up

In  13′
Buy in 30 Thruster (40/25)
Then Amrap in the remaining time
12 Deadlift (100/70)
12 BJ
500mt Row

Giovedì 160519

PS 5×10 @ 60%

Skill: Box Dip + Kb Snatch

For Time 15′
40 Kb SDHP (24/16)
20 T2B
40 BL KB FR (24/16)
20 Kb Snatch ALT (24/16)
40 Burpees
20 Ring Dip / Box Dip

Lunedì 130519

HSC
3×3 @ 50%
3×2 @ 60%
2×2 @ 70%

Skill: HSPU + Devil press

Amrap 16′
15 HSPU
30 Step OTB 1 DB/KB front rak
15 Pull-up
10 Devil press 1 DB/KB
30 Goblet Squat 1 DB/KB Front rak