• (1+1)-(1+1)-(1+1)-(1+1)-(1+1)-(1+1)-(1+1)-(1+1) of:
BB Squat Snatch (3’’ pause) + Hang Squat Snatch
Mantieni sempre la presa sulla barra anche nel riportarla a terra. Fai 8 sets partendo dal 60% 1RM e
incrementando il peso di set in set sino a quando riesci a mantenere la presa sul bilanciere senza
doverlo droppare.

1. (0-6min)

Amrap 6:
3 Power clean (80/50kg)
6 C2B
30 DU

1. (6-13min)

Find TnG Snatch 2RM in 7min.

Rest 2min... (13-15min)

1. (15-27min)

Amrap 12min:
10 Front squat (60/40kg)
10 Burpee over bar
20/17 cal Row

Deadlift decreasing reps pyramid while increasing weight.
Starting around 50-60%, building up to 90-100%
Light reps not necessarily touch and go.
Rest up to 2mins between heavier sets.

A: Back squat 3x5
Same weight on all 3 sets
You should be abel to do 3-4 more reps on the first set
2-3min rest between sets

B: 5rounds:
5 Thrusters 55/37,5kg
7 Ball slaam
9 Burpees
12 DU
1min rest

A: CGBP 3x5
3 heavy sets of 5reps
2-3min rest between sets

B: ”Disco fredag”
20sec on 10sec off
8 rounds
1: BB biceps curls 20/15kg
2: Situps
3: Banded triceps extensions

A: Partner wod, alternating exercises
10 rft:
7 DL 100/70kg
10 CTB
400m run

A: Shoulder Press 4x4
4 heavy sets of 4
Rest 2-3min between sets

B: Strict pull ups 3xMax

C: 8min amrap
4 broad jumps
6 HSPU/DB push press

A:”Karen loves to run”
150 wall balls for time
Every rest 200m run penalty

Weighted pull-ups 10x3

10 rounds every 90s

Snatch pull + 2 hang squat snatch