In 3 minute, complete 15 ttb 15 burpees + amrap KB swing @ 24/16 kg rest 1 min. 6 rounds. score: total kb swings !

For Time, 50 - 40 - 30 - 20 - 10 Alternated DB Snatch @ 25/15 kg Wall Balls @ 9/6 kg

In 20 min, work up to MAX LOAD of 3 hang power clean + 2 front squat + 1 push jerk   + accessory work 4 x max strict press @ 35/25 kg + max strict pull ups  

5 rounds for time, 300 mt row 12 DeadLifts @ 100/70 kg 18 Box jumps

Amrap 20' 3 power clean 80 kg 5 pull ups 10 push ups 15 squats

Calendario APERTURE / CHIUSURE   DICEMBRE   Lunedì 8 - chiuso   Lunedì 22 – 6 classi, orario normale Martedì 23 – 7 classi, orario normale   Mercoledì 24 – classe ore 10 – 11 classe ore 11 – 12   Giovedì 25 – chiuso Venerdì 26 – chiuso Sabato...

Amrap 8 min 8 burpees + 8 ttb rec. 3' Amrap 8 min 8 hspu + 12 front rack lunges @ 40/30 kg rec. 3' Amrap 8 min 8 push press @ 40/30 kg 16 air squat    

Heavy Barbell Complex in 25 min, max load 1 power clean + 1 hang power clean + 2 front squat  

La classe di sabato 6 Dicembre sarà alle ore 12.00 grazie  

"Morrison" 50-40-30-20 and 10 rep rounds of: Wall ball shots, 20 pound ball Box jump, 24 inch box Kettlebell swings, 1.5 pood   scaled version 40 - 30 - 20 - 10 reps