EMOM 10

1 min : 10-15 Scapula push ups
2 min : 10-15 TTB

Back Squat 15 x 15@40-50%

SO 2:30

AB Circuit: Tabata 30/20
- v-ups
- Crunches
- twists
- CF sit-ups
- Leg raise
- Plank

Back Squat:
1-1-1-1-1-1

*work up to a heavy one rep

“Hop Scotch”

5 Rounds:

10 Power Snatches 30/20

10 Box Jump Overs

• 4-4-4 of:
BB Hang Squat Snatch (0:03 eccentric in Hang)
4RM
90% 4RM 4-4 reps
Dal BB sulle anche fai 0:03 di eccentrica sino alla Hang un dito sopra ginocchio poi esplosivamente
fai lo Snatch. Fai così ad ogni rep

Play round of golf as fast as possible (run)
Score is minutes played + strokes

4min amrap
75 DU
21 power cleans 60/40kg
15 bar facing burpees
4min rest
4min amrap
60 DU
21 power cleans 52,5/35kg
15 bar facing burpees
4min rest
4min amrap
45 DU
21 power cleans 40/30kg
15 bar facing burpees

Do two cleans and two jerks no stop when dropping bar down.

10-9-8-7
Hip thrust with barbell
Single leg DL with KB
Push up
Single arm row/side
Bicep curls with barbell

Midline:

3 rds:
20 sec hollow hold
20 reps heel touches
rest 45-60 sec