5' BIKE
PVC+MOBILITY

A.

2RND

 30" Banded Lateral Monster Walk (DX)
 30" Lateral plank (sx)
 30" Lateral plank (dx)
 20" Bulgarian Split Squat Jump (sx)

 20" Bulgarian Split Squat Jump (dx)

rest 1'

B.

3RND

Iniziare con bilanciere scarico e poi caricare a ogni set

ohs x 5 rep

rest 1'

2 rnd

 Front squat x 5 rep (lavoro lento e controllato)

rest 1' tra i set

2rnd

 1+1 power clean + Front Squat x 5 rep

rest 1'
 A. power clean
Ogni 2', per 20' 10 set:

1 -2 rep

1) 60% of 1-RM

2) 65% 3) 70% 4)75% 5) 80% 6)85% 7) 90% 8)95% 9-10) 98%

 B.

wod
10 cluster 50/35KG AUMENTARE IL CARICO A OGNI SET

 Unbroken BMU/C2B

8 cluster

 Unbroken BMU/C2B

6 cluster

 Unbroken BMU/C2B

4 cluster

 Unbroken BMU/C2B

2 cluster

 Unbroken BMU/C2B

 Time Cap: 12'

 C.

lavoro opzionale

C1

3 RND
 90" MAX cal. Bike

 Rest 30"
2' max mt Handstand Walk/ hspu kipping

C2

ogni 90", per 15' (5 set)di:

 1)Push-Ups x 20 rep

2) Bent Row x 8-10 rep lento sia la fase eccentrica che concentrica

C3

 ogni 3' per 18' (6set)

1) 15mt Front-Racked Kettlebell Carry (32/24 kg-20/16kg)

2) 10-15 GHD

 3) Bulgarian Split Squats x 6-8 rep per gamba+DB