• 1-1-1-1-1-1 of:
BB Clean & Jerk
70-80% 1RM

3-3-3-3-3-3-3-3-3-3 of:
BB Front Squat 70% 1RM (Tempo 33X1)

• 15 Min EMOM of:
1st Min Strict Handstand Push Ups 3-4 reps + Kipping Handstand Push Ups 4-6 reps
2nd Min Legless Rope Climb 1-2 reps
3rd Min GHD Hip Exstensions 15 reps

2-2-2-2-2-2 of:
BB Hang Squat Snatch

Riscaldati progressivamente e poi in 3 sets sali sino ad una doppia pesante e ripetibile per altri 3 sets.

• 3-3-3-3-3-3 of:
BB Push Jerk
Riscaldati progressivamente e poi in 3 sets sali ad una tripla pesante e ripetibile per altri 3 sets.

600 m for time of:
Double KB Farmer Carry (2X24/16Kg)

5-5-5-5 of:
BB Snatch-Grip Deadlifts 5 @ 9 RPE (-10%) (Load Drop)

70% 1RM 5 reps
75-80% 1RM 5 reps
80-85% 1RM 5 reps
70-75% 1RM 5 reps

For Time:
Run 400 m
Burpees touch target (15-20 cm) 30 reps
One-Arm DB Squat Snatch (Heavy) 10 reps

For Time:
Row 30 Kcal
Plyo Box Jump Overs (75/60 cm) 20 reps
BB Squat Snatch (60/40Kg) 10 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+1) of:
BB Power Clean + Squat Clean + Front Squat + Push Press + Jerk
Add 2.5-5Kg on the Heavy load used last time.