• 24 Min E8MOM of:
Ogni 8:00 x 3 sets:
Double KB Death March 30 reps unbroken

One-Arm KB Row 15 reps unbroken/side
(Utilizza dei KB il cui peso ti permetta di completare le reps unbroken.)
Run @ 70-80% MHR in time remain

3 Sets:

3 Snatch Drops
2 Snatch Balances

Technique loads - keep it light and fast.

The Strength & Performance program starts with a pretty easy and light week. Do the exercises with a good focus and try to be fast and efficient regardless of the low weights. The weights will be going up later.

Warm up:
3 rnds of
200 m run
10 devils press

Low box squat
Try to beat previous cycle PR
(or if you are new, max out!)

Low box squat with chains or bands
4 x 6 x semi heavy

Hip thrust
4 x 8

On the 1:30 x 5 Sets:

2 Snatch Balances

5+5+5 Wall Squat video

Cumulate 3min Hanging from the Bar (split as you want)

5RFT
22 burpees
30/24 Calories Row
30 Wallballs 9/6kg

Split Jerk: Heavy Double in 10 sets. Rest 2:00

• Options: Moderate double, or technique practice.
• You'll see this again NEXT Friday for a 1RM.

3 rds
3 skin the cat
Arch hang on rings, belly on floor 30 s
Side hang strech on rings 30 s both sides
10 Crab breaths hands on dumbells

Arch + hollow hanging
Arch + hollow on dumbells
Kip+ toes up+ hip drive

Train BMU with jumping/rubberband/try BMU

Optional Accessory
GYMNASTIC CONDITIONING

3 sets, rest as needed between:

Bottom Half + Top Half + Full Strict TTB video

RPE 4 to 4+

Pick a rep scheme that is challenging but doable (3+3+3, 5+5+5 etc)

Tailoring OptionsFull TTB→ High Knees