A
A. Warm Up

pvc+mobility
Row 1k
10 Muscle Clean
5 Front Squat
10 H. Power Clean
5 Front Squat
10 Power Clean
5 Front Squat

B. Forza
Warm Up
Hang Squat Clean
6×3
Poi
Squat Clean (partenza da sotto le ginocchia)
8×2 @90%

C. For Time
6 Rnd
5 Squat Snatch
200mt SKI erg
5 Squat Snatch
Rest 90"

D. Skill
KB Snatch
5×10
Set 1: Peso medio
Set 2: Peso Alto
Set 3: Peso leggero
Set 4: Peso Alto
Set 5: Peso medio

E. For Time
6-8 Muscle Up
20 Pull Up
25 Push-up
30 HSPU
25 Push-up
20 Pull Up
6-8 Muscle Up
F. Optional
Rnd 1-3
3×1'
Shoulder Tap (faccia al muro)
4×15
GHD Sit-ups
5×1'
FS HOLD con bilaciere 30-40% @1rm