Warm up (0:00-10:00)
:30 airdyne slow
:30 active dive bombers

:30 airdyne moderate
:30 down dog w/foot pedal

:30 sec airdyne
:30 sec walkouts

Mobility (10:00-15:00)
1:00 min pigeon per
:30 chest stretch per

Fittrain Intervals(16)
:30 on/:30 off x4
plate jumps-2 plates
reverse burpees
manmakers
10 mountain climbers-sprint

Opt(10)
800m run-800m brisk walk

Iso core
3 giant sets
10 tricep kick backs
10 reverse fly
10 hammer curls

Finisher
30 band pull aparts
60 temp tantrum
1:00 min bf stretch

For time:

Row 1982m
7 push jerk@BW
37 TTB
2 Snatch@BW

For Time:

7 RFT:
3 Bar MU
10 Alt Kb Snatch 24/16

15 Wall Ball

7rounds/1min work:1min rest

10 Heavy russian KB swings
Max rep box jumps remaining minute

(Power output & endurance on this one, rest time should be enough to maintain same amount of reps)

For time:
50 Cal. Row
40 steps FR Walking Lunges 2x16/12kg
30 Cal. Ski/Bike
20 Double DB Thrusters
10 Sandbag over Shoulder
20 Burpee Box Jump Overs
30 Ring Dips
40 Toes-to-bar
50 Wall Balls

25-20-15-10-5:
Box Jump Overs
Toes to Bar

Directly Into…

5-10-15-20-25:
Hang Power Snatch (35/25)
Wallballs (20/14)

Snatch Pull + Hang Squat Snatch
Build to 75%

For Time:
Row 500 m
One-Arm DB Power Snatch (22.5/15Kg) 30 reps
Row 500 m

• 8 Min EMOM of:
BB Squat Snatch 2 reps
85-90% 1RM
Le percentuali sono riferite al 1RM di Squat Snatch + Hang Squat Snatch precedente.
No drop n’go. Non staccare mai le mani dal bilanciere ma comunque non usare il touch n’go.

(1+1)-…-(1+1) of:
BB Squat Snatch + Hang Squat Snatch
1RM