A.
5' DU (cercare max rep unbroken)
PVC+MOBILITY

3 Rnd
200mt run
3 Strict Pull-Up + 6 Pushup + 9 Air Squat + 12 Sit-Up

Barbell WU 2 rnd
Rnd 1 – 5 Good Mornings, 5 Back Squats, 5 Elbow Rotations (from back rack)
Rnd 2 – 5 Elbow Rotations (from front rack) + 5 Strict Press + 5 Elbow Rotation
Rnd 3 – 5 Front Squat + 3 Thruster

Elbow rotation

B.
Ogni 3' per 12' (4set)
3 Clean + 1 Jerk
Droppare ogni clean, tranne l'ultimo

Set 1-2 = 1 rep @ 75% of 1-RM Clean & Jerk
Set 3-4 = 1 rep @ 80% of 1-RM Clean & Jerk

poi

C.
Ogni 2' per 6' (3 set)
Clean & Jerk x 1 rep @ 85% of 1-RM Clean & Jerk

D.
Ogni 2' per 12' (6 set)
Front Squat

Set 1-2 = 3 reps @ 75-80%
Set 3-4 = 3 reps @ 80-85%
Set 5-6 = 2 reps @ 85-90%

E.
3rnd
60 W. Ball
30 Pull-Up
15 Box Jump

F.

5 RND
10 S. Press
12 TTB
Rest :90"