A
A. Warm Up
5 RND
20" Bearhug Sandbag Hold (25/50/70KG)
Row 200m
5 BurpeeS over Sandbag

B. Forza

p. jerk
8,6,4,4,2
Partenza da rack

C. For Time
10 D.ball clean
50m Sandbag Carry
10 Power Snatch 70-60/50-45
10 D.ball clean
50m Sandbag Carry
20 Power Snatch 60-50/45-40
10 D.ball clean
50m Sandbag Carry
30 Power Snatch 50-40/40-35
10 D.ball clean
50m Sandbag Carry
40 Power Snatch 40-30/35-25

D. For Time
AMRAP 13'
10 Burpee Box Jump
20 DB OH W.lunges
Rest 30"

E.- For Reps
Row
Ogni 30" cercare di stare nei tempi indicati
:30 = 17/14 cal.
:60 = 34/28 cal.
:90 = 51/42 cal.
2:00 = 68/56 cal.
2:30 = 85/70 cal.
3:00 = 102/84 cal.

F. lavoro opzionale
Strict Toes to Bar
3×10
Barbell Good Morning
4×15
Dumbbell Push Press
5×20
5×8-10