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giovedì 26 settembre 2024

  • EMoM for 10 minutes
  • odd: 5″ hanging hollow hold +
  • 5″ arch hold +
  • 5 kip swings (compact)
  • rest 10″ then
  • 1 set pull-up for quality
  • even: rest
  • every 2′, five rounds of:
  • two sets of:
  • clean pull*
  • power clean*
  • hang clean bl knee*
  • (*2s hold bl. knee)
  • rest 30s between sets

     

  • start around 65% 1RM
  • for time:
  • 21-18-15-12-9-6-3
  • toes to bar
  • 3-6-9-12-15-18-21
  • kettlebell american swing
  • time cap: 8 minutes