A. Warm Up

40" ON 20" OFF Glute Activation+MB
2 RND
20 W. Ball
Ski 400m
10 OHS EMPTY BAR
B.FORZA
1RM Back Squat

C. For Time
AMRAP 16'
10 Power Snatch 45/30KG
10 GHD Sit Ups
60 DU

D. For Rep
5 RND
2' ROW
90" BIKE
60" BURPEES
90" REST

E. FROZA
OGNI 90" X 4 SET
8 Push Press
Partire con 70% e aumenatre il carico a ogni set

E1 For Time
21 C2B
21 Squat Clean 70-60/50-40KG
Rest 60"
18 C2B
18 Squat Clean 70-60/50-40KG
Rest 60"
15C2B
15 Squat Clean 70-60/50-40KG
Rest 60"
12 C2B
12 Squat Clean 70-60/50-40KG
Rest 30"
9 C2B
9 Squat Clean 70-60/50-40KG
Rest :30
6 C2B
6 Squat Clean 70-60/50-40KG

E2 Skill
Alt. Touch and Go DB Snatch
5×10
Set 1: Peso leggero
Set 2: pesante
Set 3: medio
Set 4: pesante
Set 5:Peso leggero

F. Lavoro opzionale

Barbell RDLs
4×15
DB Bench Press
5×20