4RFT:
18 KB Swing 32/24kg
12 Hang Squat Clean 70/55/40kg
400m Run

5 Rounds of AMRAP 3:
3 Power Cleans (60/42.5kg)
6 Pushups
9 Air Squats
Rest 1:00 between each AMRAP

4*
10* weighted Pull Ups
10* weighted bar dips
TC: 20'

4*
10* Renegade Row DB
20* DB DL
10* DB Thruster
20* DB Lunge
1' rest BTR
TC: 25'

Sumo deadlift 1 RM, then 3 sets normal DL with 50%, choose reps

Ring work, based on Level, choose appropriate:

3x5 Weighted Ring Dip
3x5 Ring Dip Negatives
3x Max Ring Hold
3x Max Box/station Hold

Rive 5 x 3@75%

Työntö 5x3@75% (pukit)

Etukyykky 5x2@70%

Työntöveto 5x3@90%

Lisapainolankku 4 x 45 sek

• 9 Min AMRAP of:
BB Thrusters (Heavy) 12 reps
Legless Rope Climb 3 reps
(Heavy = > 50/35Kg)

5x5 Back squat, 3 min rest btw sets

Find daily technical max:
Hi-hang squat snatch + OHS

4 sets:
3 squat snatch. No tng but dont drop bar.

• 2-2-2-2-2 of:
BB Squat Snatch
Scaldati progressivamente e poi in 3 sets sali sino ad una doppia pesante (Heavy) ma con cui senti
di avere altre 2 reps di margine. Poi con quel carico fai altri 2 sets.