GIORNO 3

PARTE A

Lunge flow

Then 3 round

10 Superman solo gambe + iso 10”
15 spinte bacino
10 ponte con braccia tese + iso 20”

PARTE B

Da 10 a 1 di :

• Deadlift (BW)

-ring dips

rest tra i primi 5 set 1’ , poi 30’’

POI

5x5 squat clean Bw rest 60’

PARTE C

C1

In 20’ performe

100/85 Cal Row

1500mt Run

In the remaining time

Max Cal Skierg

C2

3 set di:

2 <a href='/journal/movements/59'>Hang clean</a>

2 tirate Pull

2 <a href='/journal/movements/2309'>Muscle Clean</a>

Rest 40”

2 <a href='/journal/movements/54'>Hang Power Clean</a>

2 <a href='/journal/movements/5'>Power Clean</a> 

2 <a href='/journal/movements/23'>Front Squat</a>

Bilanciere vuoto

4x3 Muscle Clean rest 40”

(Peso leggero)

5x (2 Power Clean + 1 Squat Clean)

(Add weight every set)

 Rest 60”

PARTE D

WOD1

AMRAP 15'

8 squat clean
10 TTB
12 Box Jump

WOD2

5 RND
10 Cal. Row
6 Double DB Hang Clean and Jerk
4 Bar Muscle Ups

Rest :60"