A. Warm Up
3' BIKE
3 RND
20"L-Sit Hold
30" Duck Walk
10 Empty Bar Front Squat

B - forza
OGNI 2' PER 18' 9 SET
BOTTOM POSITION 3" FRONT SQUAT
Set 1: 50-60% @1RM
Sets 2-8: AUMENTARE IL CARICO A OGNI SET
Set 9: MAX REP CON ULTIMO CARICO

C. For Time
4 RND
20 Power Snatch (60-50/45-35KG)
100m D-BALL Carry (50/25KG)
15 HSPU

D. For Time
10 RND
10/7 Cal. Ski
10 Box Jump Over
Rest 40" tra i set
E. Opzionale

E1 row
30" = 13/9 cal.
60" = 25/18 cal.
90" = 38/30 cal.
2' = 50/42 cal.
2':30 = 64/50 cal.
3':00 = 78/60 cal.

E2. Lavoro accessorio Opzionale
Strict TTB
3×10
Barbell Good Morning
4×15
DB Push Press
5×20