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martedì 29 ottobre 2024

  • 30s work, 30s rest,
  • eight rounds of:
  • odd: 15s supine HS +
  • 15s prone HS
  • even: 12 flutter kicks
  • (hands to wall) +
  • max m. HS walk
  • EMoM for 9 minutes
  • 1: 3 power clean
  • 2: 2 power clean
  • 3: 1 power clean
  • repeat two more times,
  • maintain same weight
  • along the three-min sets
  • start around 80%+ 1 RM
  • Three rounds for time of:
  • 30 wall ball shot
  • (6/9 kg ball)
  • 20 cal row/ski
  • 5 bar muscle-up
  • time cap: 11 minutes