A

Warm up mobility 10’ 

20 rotazioni pvc and lat., 15 spinte and reverse pvc 10, 10 divebomber, 

3 round 40”wall t-spine, 20 banded pull 

B

Strict Press + push Press + push jerk :
6 + 6 + 6  rest 2'
5 + 6 + 5
4 + 5 + 5
3 + 5 + 4
2 + 4 + 4
70 % del massimale di strict Press e tenere per tutte le rep.

C1

WEIGHLIFTING 

6x6 squat jump (50% Jerk) dal rak (focus sullo slancio delle spalle) Rest 90”

Split jerk dal rak:

5 rep 55% Rest 90”

4 rep 65% Rest 90”

3 rep 75% Rest 90”

2 rep 85% Rest 90”

1 rep 95% Rest 90”

1 rep 105% Rest 90”

Every 30” x 4’ Clean&jerk 80-85% rm

C2

GYMNASTICS 

5x5 Pull up tenuta 2” in top e 2” in discesa

Rest 90”

Immediatamente dopo

3’ Max rep c2b

C3

ENDURANCE 

Tabata di Bike Rest 2” tabata di Du 

D

WOD1

3 RND
60" Dmb Front Squats 25KG/15kg
Rest 30"
60" C2B
Rest 30"
60" DOUBLE DMB Push-Press 22,5/15kg
Rest 30"
60" TTB
Rest 30"
60" Assault Bike
Rest 60"

E

WOD 2

AMRAP 15'
9 HPC (60-50KG/40-35KG)
6 HSPU (STRICT/KIPPING)
3 Rope Climb