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.

8 Min EMOM of:
Ring Muscle Ups 30-40% max reps
Usa il 30-40% delle max reps effettuate in una serie unbroken. Più il numero è alto e più la % di
lavoro selezionata dovrebbe essere bassa.

5min Row/Airbike
Then 3 rounds:
10m 4-Step Walk video or Inchworm Walk
5 Medball Clean video + 5 Wallball
5 Box Jump
Banded Core Hold video

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Snatch Drills video and/or Handstand Shoulder Opener video

• 15 Min E2M1/2OM of:
Ogni 2:30 x 6 sets:
Row 0:30 @ max Kcal

Optional Accessory
STRENGTH

2-4 rounds, go by feel

1) 5+5 KB Windmill video
2) 1-2 Skin the Cat video
3) 6+6 Single Leg Double KB Row video

RPE 3+ to 4

3x10 DB Bicep curl + Arnold press

Optional Accessory:
GYMNASTIC STRENGTH

2-4 rounds, rest as needed between:

1) 5-10 Strict TTB
2) 10-20 Landmine Twist video

RPE 3+ to 4

5/7 cal Row + 5 Rower over burbee

5 Box Jump + 5 Front Squat 1x 16/24kg KB

Go up to a heavy Clean, with focus on technic

AMRAP 4
15 Burpee
20 Abmat Sit-up