A. Warm Up
2k Row
PVC+MOBILITY
B. Forza
DL
5 @40%
5 @50%
5 @60%
5 @65%
5 @70%
MAX REP @75%

B1 - Forza
P. press
4×8

C. – For Reps
AMRAP 1'
Max Rep Power Clean @60% +5-2,5KG
Rest 3'
AMRAP 90"
Max Rep Power Clean @70% +5-2,5KG
Rest 3'
AMRAP 2'
Max Rep Power Clean@80% +5-2,5KG

D. For Time
4 RND
1Km/800m Bike
24 (12+12) S-Arm DB Power Cleans 25/15kg
12HSPU
Rest 2'

E- For Rep
AMRAP 8'

3 Calorie Row
3 Deadlift
6/6, 9/9, 12/12 ecc..

F- Opzionale

Overhead Barbell Hold
3x 1'
Pause GHD Sit-ups
4×15
Pausa in parallelo al pavimento per max secondi