w.up
Mobility spalla: nicolas instagram
PVC
2RND
30 seconds of Downward Dog Stretch
30 seconds of Divebomber Push-ups
30 seconds of Inchworms
30 seconds of Reverse Snow Angels

EMOM 9' 3 SET
1) 12 DB Hang clean and Jerk
2) Run/ROW 100m
3.) 12 Empty bar Front Squat

Scoring:

STRENGHT WL
EMOM
OGNI 3'per 15' (5 sets):
(Power Clean + Hang Power Clean + P. Jerk) x 2 rep

Set 1-3 = @ 70% of 1-RM Power Clean
Set 4-5 = @ 75% of 1-RM Power Clean

Scoring:

CONDITIONING
For Time
"TURTLE"
Run/ROW 400m
30 Alt. KB Snatch 24/16KG (SCALARE CARICO SE NECESSARIO)
Run/ROW 400m
60 PULL-UP
Run/ROW 400m
30 Alt. KB Snatch 24/16KG (SCALARE CARICO SE NECESSARIO)
Run/ROW 400m

Scoring:

SKILL
15' LAVORO PER HSPU STRICT
LAVORTARE CON RIALZO SOTTO ABMAT CERCARE DI PERFORMARE MAX REP UNBROKEN

Scoring:

LAVORO AGGIUNTIVO
TARGET: LEGS & CORE
4 RND
Rest 1-3' tra i rnd e tra gli esercizi

1 Reverse Alternating Barbell Lunge (front rack) 10-12rep

2 Reverse Bodyweight Power Lunge 20 per gamba

TARGET: LEGS & CORE
4 rnd
Rest 1-3' tra i rnd e tra gli esercizi

1 Wall Sit 45"
2 DB Golblet Squat 45"
3 DBStanding Calf Raise 45"

Scoring: