WORKOUT OF THE DAY

FITNESS
Complete four rounds of:
40 russian swings
30 wall ball shots
20 pull ups
10 shoulder to overhead
suggested weight:
kb – 24/16kg, barbell – 50/45kg

PERFORMANCE
Every minutes on the minutes for 30 minutes:
min 1: 20/16 calories row
min 2: 12 front rack reverse lunges @ 50/35kg
min 3: 20 double unders + 10 pull ups
min 4: 15 burpees
min 5: rest

WORKOUT OF THE DAY

FITNESS
A.
Four sets of:
romanian deadlift x 5 reps rest 60 seconds
strict pull ups x 5 reps @ 20X1
rest 60 seconds
B.
Five rounds for time:
19 hand release push ups
13 box jumps
7 front squat
suggested weight: 50/35kg

PERFORMANCE
A.
In 20 minutes find today’s heavy:
front squat x 1 rep
rest as needed between attempts
B.
“PINO”
For time:
9 squat clean @ 85/60kg
21 burpees over the barbell
7 squat clean @ 85/60kg
15 burpees over the barbell
5 squat clean @ 85/60kg
9 burpees over the barbell

WORKOUT OF THE DAY

FITNESS
A.
Every 2 minutes for 12 minutes (6 sets):
power snatch x 1.1.
work with a weight that allows you to maintain perfect mechanic
B.
For time:
10-8-6-4-2 thruster @ 45/30kg
50-40-30-20-10 double unders

PERFORMANCE
A.
Every 2 minutes for 12 minutes (6 sets):
2 split jerk @ 80% 1RM
hold receiving position x 1 full second before recovery
B.
Complete four rounds of:
12 chest to bar pull ups
24 double unders
12 shoulder to overhead @ 50/35kg