• 5-5-5-5-5 of:
BB Front Squats (tempo 33X1)
5 @ 8 RPE (Load Repeat)
60% 1RM 5 reps
65-70% 1RM 5 reps
70-75% 1RM 5-5-5 reps
(Tempo 33X1 = 0:03 eccentrica, 0:03 pausa in basso, X concentrica esplosiva, 0:01 pausa in alto).

EMOM x6:
1.) Row / Air bike (45s.(
2.) 8-12 Air squat + 4-6 Push up
3.) 6-10 Active shoulders + 8-15 Hollow rocks

Mobility:
- Lunge complex: 2x60s.
- Front rack: 45s.
- Shoulder pump: 2x30s.
- Chest stretch: 2x30s.
- Lata stretch: 2x30s.

2 rds:
6-8 Thruster
6-8 T2B
6-8 Box jump

For total reps:
BB Power Snatch + Hang Power Snatch + Hang Squat Snatch max reps unbroken
1:00 rest
BB Power Snatch + Hang Power Snatch + Hang Squat Snatch max reps unbroken
0:45 rest
BB Power Snatch + Hang Power Snatch + Hang Squat Snatch max reps unbroken
0:30 rest
BB Power Snatch + Hang Power Snatch + Hang Squat Snatch max reps unbroken
Usa il 35-40% 1RM Squat Snatch.
1 rep = BB Power Snatch + Hang Power Snatch + Hang Squat Snatch
Non staccare mai le mani dal bilanciere, puoi riposare in Hang e in Overhead, quando lasci il
bilanciere il set termina.

(1+1+1)-(1+1+1)-(1+1+1)-(1+1+1)-(1+1+1)-(1+1+1) of:
BB Hang Squat Snatch + Low Hang Squat Snatch + Squat Snatch
85-90% of day 1 Heavy 3 reps
Le percentuali sono riferite alla tripla pesante di Squat Snatch del day 1.
No drop n’go. Non staccare mai le mani dal bilanciere ma comunque non usare il touch n’go.

2 rds for quality
15 reps each movement, rest 30-45 sec between the movement:

1.) Front rack reverse lunge non alternating legs (2xKBs)
2.) Lying barbell tricep extension
3.) Bicep curls barbell
4.) Banded low row
5.) Renegade row DB 10/side

Midline:
3 rds
KB march 15/right side + 20m single arm farmers carry
KB march 15/left side + 20m single arm farmers carry
hollow crunches 10-15 reps
rest 1 min

Fish Game with Concept2 or 5min Row with nose breathing only

20min Bar MU/ KippingC2B/ Kipping PU:

.

BAR MU STRENGHT

EMOM 12

5-7 Russian dip turn on a box with 3s. pause

5-7 dip on a box

5-7 Kipping swing

5-7 Strict C2B

EMOM 10

1-5m Handstand walk (skaalaa -> ½ - 1 krs boxin ympäri)

5 Squat Clean 60% 1RM

3-5 min REST

EMOM 10

1-2 Rope Climb

5 Push Jerk 60% 1RM

AMRAP 20:00
10 Power Cleans @52.5/35kg
10 Air Squats
10 Burpees
Rest 60s

Rx+: 60/42.5kg

A.1.
60s. Row/Air bike - Lunge + stretch
45s. Row/Air bike - Up & down dog
30s. Row/Air bike - Squat twist

A.2.
2 rds:
5-8 Deadlift (snatch grip)
5-8 Muscle snatch
5-8 Press (behind the neck)
5-8 OHS

A.3.
Mobility:
- Shoulder pump: 2x30s.
- Thoracic opener w/barbell+ball: 45s.
- Couch stretch: 2x30s.
- Pigeon stretch: 2x30s.