• 5 Interval of:
Row 1000 m @ > 90% MHR
1:1 rest each interval

Practise 3R:
5-10 DB C&J 2 x 22,5/15 kg
5m DB OH WL 2x 22,5/15 kg
5-10 DB OHS 2x 22,5/15 kg

Then,

AMRAP 16 min

5 DB snatch 22,5/15 kg, alt
5m DB OH WL 1x 22,5/15kg
10 Ring dips
5 DB snatch 22,5/15 kg, alt
5m DB OH WL 1x 22,5/15kg
10 CTB

Narrow bench press

5 x 3 front squats+jerk

• For Time:
Bar Muscle Ups 12 reps
Legless Rope Climb (5 m) 3 reps
Bar Muscle Ups 9 reps
Legless Rope Climb (5 m) 2 reps
Bar Muscle Ups 6 reps
Legless Rope Climb (5 m) 1 rep
9 Min Timecap

Snatch pull, four heavy doubles

50 strict C2B for time

Build Upto a heavy Set of 3 Snatch Balance

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

Snatch complex
Max out in the following complex:
Squat snatch + 2 hang squat snatches + 3 ohs
Then drop down to 90% and do 3 triples
Then drop down to 80% and do 3 doubles.