W.UP
pike strecht 2'
Banded hamstring puul-down 1'
butterfly stretch 2'

3x10 Plank Push-up
3x20 toe to touch
3x30" L-SIT
REST 1' TRA LE REP E I SET

3 Rnd
10 Single DB Box Step over
10 Goblet Squats
200mt row/run/40 du

Strenght WL
EMOM
90" for 12'
1 Snatch grip sotts press+1 Drop Snatch + 2 Pause OHS

POI
12'
emom ogni 90" x 5 set

1) pausing high hang squat snatch
2) hang squat snatch (partenza sotto il ginocchio)

set1: 50%
set2: 60%
set3-5: 65%

SKILL
10 STRICT PULL-UP
4' HPU
10-12 Straight Arm Band Pulldown (youtu.be/pjfu9P2j1h4)
4' HPU

8 STRICT PULL-UP
3' HPU
10-12 Straight Arm Band Pulldown
3' HPU

6 STRICT PULL-UP
2' HPU
10-12 Straight Arm Band Pulldown
2' HPU

WOD 1
GESTIRE COME SI VOGLIONO IL NUMERO DI REP
MA DEVONO TORNARE I TOTALI:
FOR TIME
50 PUSH PRESS
50 BURPEES FACE OVER
50 PISTOL SQUAT
AL COMPLETAMENTO DI OGNI RAGGRUPPAMENTO
250MT ROW O RUN 40 DU

Scoring:

WOD 2
AMRAP 20'

9 PC
12 PULL-UP
15 DB BOX STEP OVER
12 WALL BALL
9 MT HSW (LAVORARE A MURO O LATERALE O FRONTALE)

Scoring:

Optional

4×10 KB RDL ONE LEG
Slow lowering, emphasize glute contraction on the way up.
4×15 DB Prone Bench Row