• For Time:
BB Hang Squat Clean (50Kg) 21 reps
Handstand Push Ups 21 reps
BB Hang Squat Clean (50Kg) 15 reps
Handstand Push Ups 15 reps
BB Hang Squat Clean (50Kg) 9 reps
Handstand Push Ups 9 reps
(Wod x chi non fa italian showdown)

(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 Snatch Pull + Squat Snatch + Low Hang Squat Snatch + Hang Squat Snatch 75-82.5% 1RM
Use % of Squat Snatch 1RM

(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 Hang Squat Snatch + Snatch-Grip Push Press + Snatch Balance
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.

• 24 Min E6MOM of:
Ogni 6:00 x 4 sets:
Double KB Death March 20 reps unbroken

One-Arm KB Row 10 reps unbroken/side
(Utilizza dei KB il cui peso ti permetta di completare le reps unbroken.)
Run @ 70-80% MHR in time remain

• 5-5-5-5-5 of:
BB Push Press
5 @ 9 RPE (-5% Load Drop)
75% 1RM 5 reps
80% 1RM 5 reps
80-85% 1RM 5 reps
80% 1RM 5-5 reps

• 2-2-2-2 of:
BB Deadlift
2 @ 9 RPE (- 5% Load Drop)
85% 1RM 2 reps
90% 1RM 2 reps
90-95% 1RM 2 reps
85-90% 1RM 2 reps
• N of:
BB Deadlift
85-90% of 2 @ 9 RPE N reps
N reps = near failure max reps (1-2 reps buffer)
Prendi l’85-90% del 2 @ 9 RPE trovato prima e con quel carico fai 1 set a quasi max reps meno 1-2
reps di buffer.

• 2-2-2 of:
BB Back Squats
2RM
90% 2RM 2-2 reps

• N of:
BB Back Squats
85% of 2RM N reps
N reps = near failure max reps (1-2 reps buffer)
Prendi l’85% del 2RM trovato prima e con quel carico fai 1 set a quasi max reps meno 1-2 reps di
buffer.

• 2-2-2 of:
BB Push Press
2RM
90% 2RM 2-2 reps

• N of:
BB Push Press
85% of 2RM N reps
N reps = near failure max reps (1-2 reps buffer)
Prendi l’85% del 2RM trovato prima e con quel carico fai 1 set a quasi max reps meno 1-2 reps di
buffer.