A

50 du
20 ohs w , plates
15 down & up
20MT DUCK WALK
50 du

mobiliy con PVC per snatch

B

Ogni 2' per 6' (3 set)
Snatch Press x 5 rep

poi

Ogni 2' per 4' (2 set)
Snatch Press x 3 rep

poi

EMOM per 8' (8 set)
Snatch Balance x 4 rep
tenere la bottom per 3"

C.
Ogni 2' per 6' (3 set)
Snatch High Pull + Snatch + Overhead Squat x 1 rep @ 60% di 1-RM Snatch

poi

Ogni 2' per 16' (8 set)
Snatch

Sets 1-2 = 2 rep @ 70%
Set 3 = 2 rep @ 75%
Set 4 = 2 rep @ 80%
Set 5 = 2 rep @ 85%
Set 6 = 1 rep @ 90%
Set 7 = 1 rep @ 95%
Set 8 = 1 rep @ 98%

D.
For max reps:
60" di Alt. DMB Snatch 22,5 / 15KG
Rest 30"
30" Box-Facing Burpee Box Jump-Over

Rest 90" e ripetere per 4 rnd

E.
TEAM WOD AMRAP 18'
10 SYNCHRO BURPEES
20 MB CLEAN
30 GTO
20 SYNCHRO W. BALL
100 DU

F.
6' W. UP
TEAM WOD AMRAP 18'
30 CAL. ROW
20 SYNCHRO PULL-UP
30 DB BOX STEP OVER
200MT RUN SYNCHRO
30 BENT ROW