GIORNO 1
PARTE B

Bench press 4x12 70 % rest 2’

Snatch grip push press

e2mom 10-8-6-4-2 ( partire dal 35% dello snatch e aggiungere peso ogni round)

PARTE C

C1
3 Set

250mt Row 80% Effort

250mt Row 85% Effort

250mt Row 90% Effort

250mt Row 95% Effort

C2
4x

3’ On 3’ Off

21 Sit Up

15 WallBall 12/9kg

12 Pull Ups

Max Deficit HSPU

WOD1
Amrap 12'
3 Bar Facing Burpees
3 STOH 60-50/40-35KG
ogni 3 rnd max rep unbroken TTB

WOD2
Con DB o KB
20 Thruster
20 Hang Power Clean
20 Push Jerk
20 Ohs one arm (10 per lato)
20 Front Squat
OGNI MINUTO 4 BURPEES
22,5-15KG/20-10KG