Every 2min for 10min (5rounds):
hang squat snatch+2*Squat snatch
@70% 1Rm

Power clean + clean:
(1+1)x4 @85kg

Snatch Balance:
3x1 @56
3x2 @60
3x2 @65

Push Press:
4x5 @75

Muscle Snatch:
5x1 @52.5
4x1 @57.5
3x2 @60

• 20 Min AMRAP of:
BB Back Squat 75% 1RM

Accumula le reps nello schema che preferisci serie da 5, serie da 3 ecc. ma senza andare ad esaurimento, mantieni ogni rep tecnica e veloce. Maximum perform 40 reps.

For a time:

50 calorie row
50 GHD sit-up
50 wall ball
50 box jump overs

135 min
Warm up for 20 min
1.Gymnastics
A. Butterfly CTB practice for 25 min
- Box
- Singles
- CTB + kip swing 8 x 3 + 3
- Total of 25 CTB

B. Butterfly pull ups
- 9 9 10 10 = 38 reps

2.Conditioning
A. 0:00-10:00:
2000 m row - 8.32, 2.08/500 m
ME Chest to bar
Result: 16 CTB

B. 15:00-20:00:
15 m HS walk - 8 m (in 90 sec.)
30 Db snatch - 35 lbs
ME handstand push ups
Result: 15 HSPU

C. 25:00-32:00:
2-4-6-8..:
Devils press - 25 lbs
30 DU between sets
Result: 1 Devils press @ round of 12 reps = 181 reps

3.Accessory
A. 3 sets:
5 Cuban press complexes (light) - 1.5 kg
5+5 Lateral box step ups (no weight)
25 Banded pull aparts

B. 3 sets:
8+8 Bicep curl - 25 lbs

C. Banded spinal decompression for 5 min

Alternate between the following.
Example: 10 Bench, 1 Squat, 1 min Sprint;
9 Bench, 2 Squat, 1 Min Sprint;
Etc.

10-9-8-7-6-5-4-3-2-1 Bench Press @ 135
1-2-3-4-5-6-7-8-9-10 Squat @ 155
Sprint 1 min

OHS
5,5,5,10,10,10,5,4,3,1
95,135,155,175,185,195

2 rounds
10 Burpee Broad Jumps
15 Walking Lunges
20 Pullups
25 Box Jumps 24"
30 KB Swings 24kg

5x4
1 minute rest each set

Conditioning
AMRAP 18:
200 Meter Run
16/12 Calorie Row
12 Chest to Bar Pull-Ups
8 Dumbbell Snatches (70/50)

15 - 12 - 9 - 6 - 3
- Kettlebell Olympic Snatch Alternate 24 kg.
- Handstand Pushups