A.
W.UP
PVC+MOB
POI
20 2' DU
20 DLHP KB
20 GOBLET Squat
20 PUSH-UP
20 V.UP

10 1' DU
10 DLHP KB
10 GOBLET Squat
10 PUSH-UP
10 V-UP

B.
EMOM OGNI 2' PER 14' 7 SET

1 COMPLEX (1 POWER SNATCH+S. SNATCH+1 OHS)

C.

WOD - FOR TIME
10-15-20
Deadlift 70-50KG
DB ONE ARM OH Lunge
KB THRUSTER ONE ARM (10-15-20 PER LATO) DX SX

Rest 2'

20-15-10
Deadlift 70-50KG
DB ONE ARM OH Lunge
KB THRUSTER ONE ARM (10-15-20 PER LATO) DX SX

D.

CONDITIONING
5' DU/SU
30 A. SWING 24/16
4' DU/SU
30 A. SWING 24/16
3' DU/SU
30 A. SWING 24/16
2' DU/SU
30 A. SWING 24/16

OPZIONALE
1) DB BACK COMPLEX #1 (VEDERE VIDEO DI IERI)
ESEGUIRE LA ROUTINE INDICATA

3) 5X5 STRICT PULL-UP