Back squats
8x65%
6x75%
4x85%
4x90%

Front squats
5x70%
4x80%
3x85%
3x90%

Sisäänajo:
Back squats 5 sets of 3 (pause)

WOD

3 heavy sets

1 clean pull
2 hang clean
6 reverse lunges (each leg)

WOD

In a team of 3:

AMRAP 18min:

1 strict ring muscle up
25ft handstand walk
15 American swings 32/24kg

• 4 Sets of:
Strict Ring Muscle Ups o Strict Ring Pull Ups in False-grip o Strict C2B Pull Ups
near failure max reps (2 reps buffer)
(4 Sets a quasi max reps meno 2 reps di buffer)
1:00-2:00 rest each sets.

Rästi

EMOM 14'

ODD 5 Double Cluster 22,5/15

EVEN 10 BBJO

A.
Run 400m (easy)

2 rds:
4+4 Spider lunge + twist
5 Squat + hamstring pump
6 Active shoulders
7 Kipping swing

1-2 rds:
200m Run
6-8 DB snatch
100m Run with db
6-8 Pull ups
3-5 Burpee Box jumps

B.
For Time:
1.6km Run
50 DB Snatches (22.5/15)
400 Meter Run with DB (22.5/15)
30 Pull-Ups
20 Burpee Box Jumps

• 5 Round of:
BB Deadlifts (100/70Kg) 12 reps
BB Lateral Burpees 12 reps

• (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 3-Position Snatch”
BB High Power Snatch + Parallel Power Snatch + Squat Snatch
Parti @ 67.5% 1RM di Squat Snatch e aggiungi peso a sensazione sino ad una (1+1+1) pesante
(Heavy) ma ben gestibile e che rispetti tutti i parametri indicati.
La prima rep è un Power Snatch con ricezione alta, le seconda rep un Power Snatch al parallelo o
appena sopra e la terza rep è uno Squat Snatch completo.

• 30 Min AMRAP of:
Double DB Farmer Carry (2X22.5/15Kg) 200 m
One-Arm DB Thrusters Dx (22.5/15Kg) 15 reps
One-Arm DB Thrusters Sx (22.5/15Kg) 15 reps
Run 400 m