in 12 min find your
Push Press 5RM
Snatch Deadlift (carico Push Press)
MAP 8
2 Intervalli da 15min : 3 min rest
i1) Row (accelera la media di 3 secondi cc)
i2) AMRAP
– 30m (15+15) Farmer Carry @16/12
– 30" Plank
– 30m (15 + 15) Walking Lunges
– 30" Plank
5 Sets of 7 – 5 reps:
– Back Squat
DB Z-Press (Arm)
4 Sets of:
500m Row Sprint
Work : Rest = 1: 3
5 Sets of 7 – 5 reps:
Deadlift
Incline DB Bench Press
“DXB FINALS 16.12”
For Time
3,000/2,100 kg Snatches (accumulated)
10 Back Squats (200/140 kg)*
*Perform 10 back squats for every 10 snatches.
Scaled:
2100/1500 kg
10 Back Squat @90/65
Novice:
1500/900 kg
10 Back Squat @50/25
In 12min find your
Hang Power Clean 3RM
then 2×2 with the same load
Front Squat 7 – 5 reps
(carico clean)
2 Intervalli da 15min : 3 min rest
i1) Row (accelera la media di 3 secondi cc)
i2) AMRAP
– 30m (15+15) Farmer Carry @16/12
– 30" Plank
– 30m (15 + 15) Walking Lunges
– 30" Plank
7 – 5 reps x 5 Sets of:
– Bench Press
60 sec rest
Cerca disperatamente di mantenere le 7 reps aumentando il carico tra una serie e l'altra, arriva a un peso impegnativo verso la 3 serie.
7 – 5 reps x 5 Sets of:
– Romanian Deadlift
60 sec rest
Cerca disperatamente di mantenere le 7 reps aumentando il carico tra una serie e l'altra, arriva a un peso impegnativo verso la 3 serie.
For time complete 25 – 18 – 11 reps of:
– Chest to Bar Pullup
– Overhead Squat @50/35
Scaled:
– Pullup
– OHS @40/25
Novice:
– 18 – 15 – 12 Ring Row
– 25 – 18 – 11 PVC OHS
Post total time