• For Time:
BB Power Clean (60/40Kg) 15 reps
Double Unders 30 reps
BB Jerk (60/40Kg) 15 reps
Double Unders 30 reps
BB Power Clean 12 reps
Double Unders 30 reps
BB Jerk 12 reps
Double Unders 30 reps
BB Power Clean 9 reps
Double Unders 30 reps
BB Jerk 9 reps
Double Unders 30 reps

• 2 Round of:
Double Unders 150 reps
Row 750 m
Toes to Bar 25 reps

• 3 Round of:
BB Thrusters (60/40Kg) 10 reps
Ring Muscle Ups 10/7 reps
Run 400 m

• 8 Min EMOM of:
BB Clean & Jerk touch n’go 4 reps 75-85% (Heavy 3 reps)
Le percentuali sono riferite alla tripla Heavy trovata prima.

• 25 Min AMRAP of:
Double DB Power Clean & Jerk (2X22.5/15Kg) 21 reps
Row 21 Kcal
1:00 rest each round

• 10 Min AMRAP of:
Bar Muscle Ups 5 reps
One-Arm KB Swing Snatch Dx (24/16Kg) 10 reps
One-Arm KB Swing Snatch Sx (24/16Kg) 10 reps

10 Sets of:
Handstand Walk 0:30 @ max meters
0:30 rest each sets

For Time:
BB Power Clean (60/40Kg) 20 reps
Double Unders 200 reps
BB Power Clean (60/40Kg) 20 reps

• For Time:
BB Thrusters (40/30Kg) 21 reps
Assault Bike 9 Kcal
BB Thrusters 15 reps
Assault Bike 15 Kcal
BB Thrusters 9 reps
Assault Bike 21 Kcal

• 3-3-3 of:
BB Front Squats
90% 5RM