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sabato 19 ottobre 2024

  • with a 30s work+30s rest pattern,
  • three rounds of:
  • 1: 7 strict pull-up
  • 2: 5 strict chest-to-bar
  • 3: strict toes to bar
  • rest one minute
  • between rounds
  • rest five minutes, then
  • five rounds of:
  • 30s: 1 bar muscle-up +
  • max meters HS walk
  • 30s: rest
  • – – – – –
  • On a 11-minutes clock
  • 0 to 5: find 1RM squat clean thruster
  • 5 to 6: rest
  • 6 to 11: Amrap 5 minutes:
  • clean + jerk
  • (use 90% max load
  • squat clean thruster)