• 4 Round of:
BB Overhead Squats (40/30Kg) 15 reps
MB Wall Ball (9/6Kg) 15 reps
Handstand Push Ups 15 reps
Pistol Squats 15 reps

• (1+1+1)-(1+1+1)-(1+1+1)-(1+1+1)-(1+1+1)-(1+1+1) of:
BB Squat Clean + Front Squat + Jerk
Scaldati progressivamente e poi in 3 sets sali sino ad una (1+1+1) pesante ma ben gestibile e
ripetibile per altri 3 sets.

(1+1+1)-(1+1+1)-(1+1+1)-(1+1+1)-(1+1+1)-(1+1+1) of:
BB Squat Clean + Front Squat + Squat Clean
Scaldati progressivamente e poi in 4 sets sali sino ad una (1+1+1) pesante ma che non sia un vero e
proprio 1RM. Poi con il 90-95% di quel carico fai altri 2 sets.

5 Interval of:
BB Power Snatch (35/25Kg) 1:00 @ max reps
1:00 rest each interval

5-5-5-5 of:
BB Back Squats
5 @ 8 RPE (-10% Load Drop)
70% 1RM 5 reps
75% 1RM 5 reps
75-80% 1RM 5 reps
65-70% 1RM 5 reps

5-5-5-5 of:
BB Bench Press
5 @ 8 RPE (-10% Load Drop)
70% 1RM 5 reps
75% 1RM 5 reps
75-80% 1RM 5 reps
65-70% 1RM 5 reps

16 Min EMOM of:
1st Min
BB Back Squats
75% 1RM 4 reps
2nd Min
Ring Muscle Ups 3-6 reps

3-5 rounds, rest as needed
between

1) 10m HSW or 20 Wall
facing Shoulder Taps
2) 5+5 Dragon Lunge
3) 1-2 Skin the Cat
4) 10m+10m Single Arm
Farmers Carry
5) 10-20 Landmine Twist
6) 800m run or 4min
machines

RPE 2-3

2-4 rounds, rest as needed:
1) 3-6 Russian Dip
2) 10 Ring row to Belly

RPE 3 to 4

Deadlift
3x5 at 75% 1RM