giovedì 17 ottobre 2024

  • EMoM 8 minutes
  • odd: 20 double under
  • + 10 pull-up
  • even: 20 crossover
  • + 8 handstand push-up
  • EMoM 12 minutes
  • Deadlift
  • three sets with the following patterns
  • 1: 8/6/4 reps
  • 2: 10/8/6 reps
  • 3: max reps
  • 4: rest & load
  • work with 60/70/80% 1RM
  • in each set
  • for time:
  • 50 front squat (30/43 kg)
  • 30 thruster
  • every minute, incl. start perform
  • 7 knees to elbows
  • time cap: 10 minutes