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Every 2.30 minutes, for 12.30 minutes (5 sets) of:
6 reps Shoulder Press + 5 reps Push Press + 4 reps Push Jerk + 3 Split Jerk (unbroken from the ground) @60/70% 1RM Push Press
B.
Rx
Complete as many rounds and reps as possible in 10 minutes of:
15 Box Jump (60/50 cm – jump up, step down)
10 Alternating Single-Arm Dumbbell Snatches (22.5/15 Kg)
5 Ring/Bar Muscle Ups
Rest 5 minutes, and then…
Complete as many rounds and reps as possible in 10 minutes of:
40 Double-Unders
20 Air Squats
10 Push-Ups
Scaled
Complete as many rounds and reps as possible in 10 minutes of:
15 Box Jump (60/50 cm – jump up, step down)
10 Alternating Single-Arm Dumbbell Snatches (15/10 Kg)
8 Chest To bar Pull Ups / 10 Pull ups
Rest 5 minutes, and then…
Complete as many rounds and reps as possible in 10 minutes of:
40 Double-Unders
20 Air Squats
10 Push-Ups
Basic
Complete as many rounds and reps as possible in 10 minutes of:
15 Step Up (60/50 cm)
10 Alternating Single-Arm Dumbbell Snatches (10/5 Kg)
5 Banded Pull ups/Ring RoW
Rest 5 minutes, and then…
Complete as many rounds and reps as possible in 10 minutes of:
40 Single-Unders
20 Air Squats
10 Push-Ups
Motivation.
Hai gambe e braccia per rialzarti e continuare ad andare avanti.
Hai il cuore per sostenere lo sforzo e polmoni per respirare.
Hai la mente per cercare la direzione.
Hai l’anima per sognare ancora.
(Fabrizio Caramagna)
