Venerdì 27/10
Emom 16’
30″ ON – 30″ OFF
A) Max Double ktb thruster
B) Max Ring muscle up/ ring dip
C) Max Double ktb sntch
D) Max bear hugh walk
For Time (Cap 13′)
21-18-15-12-9-6-3
Lateral burpee
Gtoh 40/25kg
Emom 5’
3 tempo power snatch 5″ floor to knee
start at 30% up by feel
rest 2’
Emom 5’
2 pause deep power snatch 3″ at knee
start at 30% up by feel
rest 2’
Emom 5’
1 Power Snatch
start at 50% up by feel
5 rnd
5 tempo strict rope pull-up (3″-3″-3″) + max rep
rest 1’ tra i set
Class: 11’37”
Lavoro 1: 60kg
Class:EMOM A)7rep(2X20kg) B)7 rep Ring dip C)7rep (2X20kg) D)20mt Sandbag 50kg
F.T. 10’:05
Lavoro 1
20 up to 50
20up to 55
32 up to 62
Lavoro 2
Mantenute le 5 rep (3”-3”-3”) no rep extra