A. Warm Up

60" Wall Sit
ROW 400m
10 DB Burpee
Row 400m
60" Wall Sit

pvc+mobility

B. Forza
EMOM 2' per 16'
4 Touch and Go Squat Clean
Set 1: 50-60%
Sets 2-7: 65-75%
Set 8:. 80%

C. For Rep
1:30 on, 1:30 off x 5
Row

D. Skill
Ogni 2:30 per 7 Rnd
6 BMU/8 C2B
Lavorare sul movimento e sulla tecnica

OPZIONALE

E. For Rep
AMRAP 14'
30/18 Cal. Bike
20 Pull Up
15 Squat Snatch

E1 – For Rep
AMRAP 10'
15 Devil Press Doppio DB
15 Push Jerk
Rest 2'
AMRAP 8'
15 Devil Press
15 Push Jerk
Rest 2'
AMRAP 6'
15 Devil Press
15 Push Jerk
Rest 2'
AMRAP 4'
15 Devil Press
15 Push Jerk

E2.

L-Sit
5 x 25"

Standing Simultaneous DB Curls
4×16