Giorno 4

Warm up
Thoracic flow
Then
Specific snatch
3 deadlift snatch
3 snatch high pull
3 power snatch
3 ohs
3 snatch balance
3 hang squat snatch

Prima bilancere vuoto poi 2 set con poco peso

5x8 box jump ( tenere squat hold 3’’ e poi salto)

Front squat :
3 set

5 20" 4 20" 3 20" 2 20" 1

rest 3' 73%

5x5 dl 70% rest 2’

PARTE C

C1
3x 2’ On 30” Off

 15 <a href='/journal/movements/14'>Deadlift</a> (presa <a href='/journal/movements/1'>Snatch</a>)

  9 <a href='/journal/movements/205'>Hang Power Snatch</a> 

  6 <a href='/journal/movements/1'>Snatch</a>

  Max rep <a href='/journal/movements/20'>Overhead Squat</a>

50% rm

5x3 Snatch Pull + 1 Power Snatch Rest 60” 80-85%rm

C2

Ladder (possibilmente unbroken)

1 TTB + 1 pu + 1 c2b + 1 Mu rest 90”

2 TTB + 2 pu + 2 c2b + 2 Mu rest 90”

Fino ad arrivare a 5

WOD1

For Time:
12_9_6
Power Snatch 50/35KG
24_18_12
BBJO

WOD2

3 RND
Row 1k
15 Bent Row
25 HSPU