3 rounds of:

Wall Ball 1 min
Sumo Deadlift High Pull 1 min
Box Jump 1 min
Push Press 1 min
Row 1 min
1 min rest

• 3-3-3 of:
BB Squat Snatch
3RM
90% 3RM 3-3 reps
No drop n’go. Non staccare mai le mani dal bilanciere ma comunque non usare il touch n’go.

• 2-2-2-2-2 of:
BB Squat Snatch
Scaldati progressivamente e poi in 3 sets sali sino ad una doppia pesante (Heavy) ma con cui senti
di avere ancora 2 reps di margine. Poi con quel carico fai altri 2 sets. No drop n’go. Non staccare
mai le mani dal bilanciere ma comunque non usare il touch n’go.

5-5-5 of:
BB Jerk
5RM
90% 5RM 5-5 reps

10 Min AMRAP of:
Strict Toes to Bar 3 reps
Kipping Toes to Bar 4 reps
Legless Rope Climb (5 m) 1 rep
Rope Climb (5 m) 1 rep

1-1-1-1-1-1 of:
BB Squat Snatch Start @ 85% 1RM,
add weight by feel and work on 1RM

1-1-1-1-1-1 of:
BB Jerk Start @ 85% 1RM,
add weight by feel and work on 1RM

(1+2+3)-(1+2+3)-(1+2+3)-(1+2+3)-(1+2+3)-(1+2+3) of:
BB Power Snatch + 2 Snatch-Grip Push Press + 3 Overhead Squats 65-72.5% 1RM
Use % of Squat Snatch 1RM

5-5-5-5 of:
BB Snatch-Grip Deadlifts 5 @ 8 RPE (-10%) (Load Drop)

70% 1RM 5 reps
75% 1RM 5 reps
75-80% 1RM 5 reps
65-70% 1RM 5 reps
Trova velocemente un massimale tecnico e poi regola il lavoro a 5 reps su quell carico.

(1+1+1+1)-(1+1+1+1)-(1+1+1+1)-(1+1+1+1)-(1+1+1+1)-(1+1+1+1) of:
BB Power Snatch + Snatch-Grip Push Press + Overhead Squats + Snatch Balance
65-72.5% 1RM
Use % of Squat Snatch 1RM