OTM 10 min
Shoulder to Overhead x 8

First week RPE 7 - 8
Second week RPE 8 - 9
Third week RPE 9 - 10

SKILL 5/6

10min skill of your choice

4 Sets:

1-3 Seated Start Legless Rope Climb

Rest 3 minutes btw sets.

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