A. Warm Up
PVC+MOBILITY
3 Rnd
5 Strict Toes to Bar
10 double DB Push Press
15 Jumping Lunges

B. Forza

S. Press
5×4
Dal 75% al 95%

B1 Forza

Bench Press
4×8

C. For Time
60/40 Cal. Bike
50 TTB
15 Front Squats 70-60/50-40kg
35 Deficit HSPU
15 Clean and Jerks 70-60/50-40kg
15 C2B
15 Power Snatch 70-60/50-40kg
20 BBJO

D. For Rep
2 Rnd di Row (selezionare la potenza indicata)
2:30 @ 250/150W
2:30 @ 300/200W
2:30 @ 350/250W
2:30 @ 400/300W
no rest tra i set

E1. Forza
Back Squat
8 @65% +5kg
8 @65% +10kg
8 @65% +20kg

E2. For Reps
4 Rnd con vest
40 Air Squat
20 Burpees Target
Rest 3'

Lavoro Opzionale

DB Suitcase Hold
2x Max Effort per side
Rest 3-5' per lato
DB Front Rack
4×15

Alt. GHD/Back Extension Hold
6x 20-30"