W.UP
MOBILITY
1-2'
SQUAT HOLD
WAY SHOULDER STRETCH

PEC STRETCH ON WALL

3 Rnd
30" per esercizio

J.ROPE/RUN/ROW
Push-up to Down Dog
Russian SWING
Banded Good Mornings

PVC

STRENGHT
Ogni 2' per 10' (5 set):
Snatch Press from Receiving x 5 rep
youtu.be/Qxsw2On0Y6Y

Ogni 2' per 8' (4 set):
Snatch Push Press x 3 rep

C.
Ogni 2:30, per 25' (10 set):
Snatch + 2 Hang Snatch

*Sets 1-4 = @ 70% of 1-RM Snatch *Sets 5-8 = @ 75% of 1-RM Snatch
*Sets 9-10 = @ 80% of 1-RM Snatch

WOD
"SQUIRREL"

AMRAP 12' x 2
1 Power clean 60-70/40-50kg
3 HSPU S.
5 DB Box step over
2 Power clean
3 HSPU S.
5 DB Box step ove
3/3/5, 4/3/5, 5/3/5, 6/3/5, etc.
Rest 4'
Partire con il secondo AMRAP.

Scoring:

FOR TIME & SKILL
AMRAP 4 '
KB CompleX
ALT. DX/SX
1 Strict Press
2 Push Press
3 P. JERK
Rest 2'
AMRAP 3'
KB CompleX
ALT. DX/SX
1 Strict Press
2 Push Press
3 P. JERK
Rest 90"
AMRAP 2'
KB CompleX
ALT. DX/SX
1 Strict Press
2 Push Press
3 P. JERK

Scoring:

FOR TIME & SKILL
4 x Glider Plank Push-up Flow (5x gamba)+20 m. climb a set
rest 2'
4x 15 TTB STRICT

Cable Face Pull 5x10-12 Medium Plus (in alternativa usare elastico)
Dumbbell Shrugs 5x10-12 con 2" hold at top ogni shrug

Scoring: